Comparing Nutrients in 300 calories Boiled Cardoon VS Florida Oranges

Weight per 300 calories

• Boiled Cardoon: 1364g
• Florida Oranges: 652g

Raw Florida Oranges have 2.1 times more energy per unit of mass than Boiled and Drained Cardoon, which is low in comparison to other foods. Boiled Cardoon having very low energy density.

Which food has more nutrients per 300 calories - Boiled Cardoon or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Boiled Cardoon	12%	4%	84%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Boiled Cardoon	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.7g	58% 75.3g	130g per day for Men 19-50 years
Sugars	NA	82.2% 59.6g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	61% 23g	41% 15.7g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Cardoon	Florida Oranges	Recommended Dietary Allowance
Vitamin A	9.1% 82μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.5% 0.25mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.5% 0.42mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	25.6% 0.33mg	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	75% 300μg	27.7% 111μg	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	25.8% 23mg	326% 293mg	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	NA	7.83% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cardoon	Florida Oranges	Recommended Dietary Allowance
Calcium	98% 982mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	NA	28.3% 0.25mg	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	124% 9.95mg	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	140% 586mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	6.8% 0.16mg	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	45% 314mg	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	157% 5345mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	34.4% 1274g	15.4% 568g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Cardoon vs Florida Oranges:

• Boiled and Drained Cardoon has 1.6 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B6 and 2.7 times more Vitamin B9 than Raw Florida Oranges.
• While Raw Florida Oranges contain 2.7 times more Vitamin B1 and 12.7 times more Vitamin C than Boiled and Drained Cardoon.
• Both Boiled and Drained Cardoon and Raw Florida Oranges have similar amounts of Vitamin A and Vitamin B5 per 300 kcal.
• Both Boiled and Drained Cardoon as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Cardoon vs Florida Oranges:

• Boiled and Drained Cardoon has 3.5 times more Calcium, 17 times more Iron, 9 times more Magnesium, 11.6 times more Manganese, 4 times more Phosphorus, 4.8 times more Potassium, 4.2 times more Selenium, more Sodium, 4.7 times more Zinc and 2.2 times more Water than Raw Florida Oranges.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Cardoon has 3 times more Omega 6, 1.5 times more Fiber and 2.3 times more Protein than Raw Florida Oranges.
• Both Boiled and Drained Cardoon and Raw Florida Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Cardoon as well as Raw Florida Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.