Comparing Nutrients in 300 calories Cooked Artichokes VS Valencia Oranges

Weight per 300 calories

• Cooked Artichokes: 566g
• Valencia Oranges: 612g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Cooked Artichokes or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cooked Artichokes	19%	5%	76%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cooked Artichokes	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.92g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	13.4% 0.22g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.59g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	56% 72.8g	130g per day for Men 19-50 years
Sugars	7.73% 5.6g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.16% 0.11g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.36g	NA	g per day for Men 19-50 years
Sucrose	% 4.13g	NA	g per day for Men 19-50 years
Fiber	85% 32.3g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	29.2% 16.4g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.63% 5.66μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.8% 0.5mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.3% 6.3mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.36mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.3% 0.46mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	126% 504μg	59.7% 239μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	46.5% 42mg	330% 297mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.17% 1.08mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 83.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes	Valencia Oranges	Recommended Dietary Allowance
Calcium	12% 119mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	25% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	43% 3.45mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	56.6% 238mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.27mg	6.12% 0.14mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59% 413mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	47.6% 1619mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	NA	55μg per day for Men 19-50 years
Sodium	22.6% 340mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	13% 476g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Artichokes vs Valencia Oranges:

• Boiled and Drained Artichokes have 2.1 times more Vitamin B2, 3.7 times more Vitamin B3 and 2.1 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 13 times more Vitamin A, 1.9 times more Vitamin B1 and 7.1 times more Vitamin C than Boiled and Drained Artichokes.
• Both Boiled and Drained Artichokes and Raw Valencia Oranges have similar amounts of Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Boiled and Drained Artichokes as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Artichokes vs Valencia Oranges:

• Boiled and Drained Artichokes have 3.2 times more Copper, 6.3 times more Iron, 3.9 times more Magnesium, 9 times more Manganese, 4 times more Phosphorus, 1.5 times more Potassium, more Sodium and 6.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.1 times more Calcium than Boiled and Drained Artichokes.
• Both Boiled and Drained Artichokes and Raw Valencia Oranges have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Artichokes have 2.2 times more Omega 3, 2.2 times more Omega 6, 2.1 times more Fiber and 2.6 times more Protein than Raw Valencia Oranges.
• Both Boiled and Drained Artichokes and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Artichokes as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.