Comparing Nutrients in 300 calories Cardoon VS Oranges

Weight per 300 calories

• Cardoon: 1765g
• Oranges: 638g

Raw Oranges have 2.8 times more energy per unit of mass than Raw Cardoon, which is low in comparison to other foods. Cardoon having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cardoon	14%	5%	81%
Oranges	7%	2%	91%

Macro Nutrients

	Cardoon	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.19g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	NA	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	4.26% 0.72g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 72g	57.7% 75g	130g per day for Men 19-50 years
Sugars	NA	82.3% 59.7g	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	74.3% 28.2g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	22% 12.4g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Cardoon	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.4% 0.35mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.7% 0.53mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.96mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	157% 2.05mg	29.5% 0.38mg	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	300% 1200μg	48% 191μg	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	39.2% 35.3mg	377% 340mg	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	7.66% 1.15mg	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

	Cardoon	Oranges	Recommended Dietary Allowance
Calcium	124% 1235mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	32% 0.29mg	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	154% 12.4mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	176% 741mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	6.94% 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	58% 406mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	208% 7059mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	200% 3000mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	45% 1659g	15% 554g	3700g per day for Men 19-50 years

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

• Raw Cardoon has 2.1 times more Vitamin B2, 2.9 times more Vitamin B3, 3.7 times more Vitamin B5, 5.3 times more Vitamin B6 and 6.3 times more Vitamin B9 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 1.6 times more Vitamin B1 and 9.6 times more Vitamin C than Raw Cardoon.
• Both Raw Cardoon as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cardoon vs Oranges:

• Raw Cardoon has 4.8 times more Calcium, 14.2 times more Copper, 19.4 times more Iron, 11.6 times more Magnesium, 28.3 times more Manganese, 4.5 times more Phosphorus, 6.1 times more Potassium, more Sodium, 6.7 times more Zinc and 3 times more Water than Raw Oranges.
• Both Raw Cardoon and Raw Oranges have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Cardoon has 6.3 times more Omega 6, 1.8 times more Fiber and 2.1 times more Protein than Raw Oranges.
• Both Raw Cardoon and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Cardoon as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.