Comparing Nutrients in 300 calories Valencia Oranges VS Artichokes

Weight per 300 calories

• Valencia Oranges: 612g
• Artichokes: 638g

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

Discover which food has more nutrients per 300 calories - Valencia Oranges or Artichokes?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Artichokes	23%	2%	75%

Macro Nutrients

	Valencia Oranges	Artichokes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	51.6% 67g	130g per day for Men 19-50 years
Sugars	NA	8.7% 6.3g	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	40.3% 15.3g	91% 34.5g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Artichokes	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	0.71% 6.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	41.7% 6.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	43% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	57% 0.74mg	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	59.7% 239μg	109% 434μg	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	330% 297mg	83% 74.7mg	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	8.1% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	78.7% 94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Artichokes	Recommended Dietary Allowance
Calcium	24.5% 245mg	28% 281mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	164% 1.47mg	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	6.9% 0.55mg	102% 8.17mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	71% 1.63mg	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	15% 104mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	69.5% 2362mg	3400mg per day for Men 19-50 years
Selenium	NA	2.32% 1.28μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	28.4% 3.13mg	11mg per day for Men 19-50 years
Water	14.3% 529g	14.7% 542g	3700g per day for Men 19-50 years

Valencia Oranges VS Artichokes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Valencia Oranges or Artichokes?

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

• 300 calories of Valencia Oranges have 11.5 times more Vitamin A and 4 times more Vitamin C than Artichokes.
• While 300 kcal of Raw Artichokes contain 1.7 times more Vitamin B2, 4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Artichokes provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Artichokes have insufficient amounts of Vitamin A
• Both Raw Valencia Oranges as well as Raw Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Valencia Oranges vs Artichokes:

• 300 kcal of Raw Artichokes contain 6.5 times more Copper, 14.8 times more Iron, 6.3 times more Magnesium, 11.6 times more Manganese, 5.5 times more Phosphorus, 2.2 times more Potassium, more Sodium and 8.5 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Artichokes contain similar levels of Calcium and Water per 300 calories.
• 300 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Artichokes contain 2.3 times more Fiber and 3.3 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Artichokes offer comparable quantities of Energy, Omega 3 and Carbohydrate per 300 calories.
• Both Raw Valencia Oranges as well as Raw Artichokes provide inadequate amounts of Omega 6 in 300 calories.