Comparing Nutrients in 300 calories Artichokes VS Canned Orange Juice

Weight per 300 calories

• Artichokes: 638g
• Canned Orange Juice: 638g

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

Discover which food has more nutrients per 300 calories - Artichokes or Canned Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Artichokes	Canned Orange Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.6% 67g	54% 70.3g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	77% 56g	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	NA	21.4% 15.5g	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	NA	% 14.5g	g per day for Men 19-50 years
Sucrose	NA	% 26g	g per day for Men 19-50 years
Fiber	91% 34.5g	5.04% 1.9g	38g per day for Men 19-50 years
Protein	37.3% 21g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0.71% 6.4μg	6.4% 57.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.68mg	8% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.16mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	15.2% 0.2mg	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	109% 434μg	38.3% 153μg	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	83% 74.7mg	213% 192mg	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	8.1% 1.2mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78.7% 94μg	0.53% 0.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Canned Orange Juice	Recommended Dietary Allowance
Calcium	28% 281mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	164% 1.47mg	15.6% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5% 200μg	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	102% 8.17mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	5.83% 0.13mg	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	82% 574mg	15.5% 109mg	700mg per day for Men 19-50 years
Potassium	69.5% 2362mg	34.5% 1174mg	3400mg per day for Men 19-50 years
Selenium	2.32% 1.28μg	1.16% 0.64μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.13mg	2.32% 0.26mg	11mg per day for Men 19-50 years
Water	14.7% 542g	15% 560g	3700g per day for Men 19-50 years

Artichokes VS Canned Orange Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Artichokes or Canned Orange Juice?

Lets compare vitamin content per 300 calories of Artichokes vs Canned Orange Juice:

• 300 calories of Artichokes have 1.8 times more Vitamin B1, 3.1 times more Vitamin B2, 5.2 times more Vitamin B3, 1.9 times more Vitamin B5, 3.7 times more Vitamin B6, 2.8 times more Vitamin B9 and 148 times more Vitamin K than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 9 times more Vitamin A and 2.6 times more Vitamin C than Raw Artichokes.
• Both Artichokes and Canned Orange Juice provide similar amounts of Vitamin E per 300 calories.
• 300 calories of Artichokes have insufficient amounts of Vitamin A
• 300 calories of Canned Orange Juice have insufficient amounts of Vitamin K
• Both Raw Artichokes as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Artichokes vs Canned Orange Juice:

• 300 calories of Artichokes have 4.4 times more Calcium, 10.5 times more Copper, 12.8 times more Iron, 6 times more Magnesium, 12.2 times more Manganese, 5.3 times more Phosphorus, 2 times more Potassium, 23.5 times more Sodium and 12.3 times more Zinc than Canned Orange Juice.
• Both Artichokes and Canned Orange Juice contain similar levels of Water per 300 calories.
• 300 calories of Canned Orange Juice lack sufficient amounts of Manganese and Zinc
• Both Raw Artichokes as well as Unsweetened Canned Orange Juice lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Artichokes have 2.4 times more Omega 3, 18 times more Fiber and 4.8 times more Protein than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 8.8 times more Sugars than Raw Artichokes.
• Both Artichokes and Canned Orange Juice offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Orange Juice provide inadequate amounts of Omega 3 and Fiber
• Both Raw Artichokes as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 6 in 300 calories.