Comparing Nutrients in 300 calories Oranges with Peel VS Cooked Artichokes

Weight per 300 calories

• Oranges with Peel: 476g
• Cooked Artichokes: 566g

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

Discover which food has more nutrients per 300 calories - Oranges with Peel or Cooked Artichokes?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cooked Artichokes	19%	5%	76%

Macro Nutrients

	Oranges with Peel	Cooked Artichokes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	2% 1.92g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	13.4% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	3.5% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	52% 67.6g	130g per day for Men 19-50 years
Sugars	NA	7.73% 5.6g	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	0.16% 0.11g	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	% 1.36g	g per day for Men 19-50 years
Sucrose	NA	% 4.13g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	85% 32.3g	38g per day for Men 19-50 years
Protein	11% 6.2g	29.2% 16.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0.63% 5.66μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	38.8% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	39.3% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	27% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	35.3% 0.46mg	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	35.7% 143μg	126% 504μg	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	376% 338mg	46.5% 42mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.17% 1.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 83.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cooked Artichokes	Recommended Dietary Allowance
Calcium	33.3% 333mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	80% 0.72mg	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	47.6% 3.8mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	56.6% 238mg	420mg per day for Men 19-50 years
Manganese	NA	55.4% 1.27mg	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% 105mg	59% 413mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	47.6% 1619mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	22.6% 340mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	10.6% 392g	13% 476g	3700g per day for Men 19-50 years

Oranges With Peel VS Cooked Artichokes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Cooked Artichokes?

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

• 300 calories of Oranges with Peel have 10.9 times more Vitamin A, 1.7 times more Vitamin B1 and 8.1 times more Vitamin C than Cooked Artichokes.
• While 300 kcal of Boiled and Drained Artichokes contain 2.1 times more Vitamin B2, 2.6 times more Vitamin B3 and 3.5 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked Artichokes provide similar amounts of Vitamin B5 and Vitamin B6 per 300 calories.
• 300 calories of Cooked Artichokes have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Boiled and Drained Artichokes have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Cooked Artichokes:

• 300 calories of Oranges with Peel have 2.8 times more Calcium and 2.9 times more Selenium than Cooked Artichokes.
• While 300 kcal of Boiled and Drained Artichokes contain 2.6 times more Copper, 3.6 times more Magnesium, 3.9 times more Phosphorus, 1.7 times more Potassium, 35.7 times more Sodium and 4.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked Artichokes contain similar levels of Iron and Water per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Cooked Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled and Drained Artichokes contain 2.8 times more Omega 3, 1.5 times more Fiber and 2.6 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked Artichokes offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Boiled and Drained Artichokes provide inadequate amounts of Omega 6 in 300 calories.