Comparing Nutrients in 500 calories Boiled Cardoon VS Navel Oranges

Weight per 500 calories

• Boiled Cardoon: 2273g
• Navel Oranges: 1020g

Raw Navel Oranges have 2.2 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 500 calories - Boiled Cardoon or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Boiled Cardoon	12%	4%	84%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Boiled Cardoon	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	98% 128g	130g per day for Men 19-50 years
Sugars	NA	120% 86.7g	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	31.7% 23g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 43.7g	g per day for Men 19-50 years
Fiber	102% 38.6g	59% 22.4g	38g per day for Men 19-50 years
Protein	31% 17.3g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Cardoon	Navel Oranges	Recommended Dietary Allowance
Vitamin A	15% 136μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.8% 6.7mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.4% 0.95mg	62% 0.81mg	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	125% 500μg	86.7% 347μg	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	43% 38.6mg	670% 603mg	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	10.2% 1.53mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	164% 1636mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	NA	44.2% 0.4mg	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	207% 16.6mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	233% 977mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	13% 0.3mg	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	74.7% 523mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	262% 8909mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	41.3% 22.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	267% 4000mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	57.4% 2124g	23.7% 877g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Cardoon vs Navel Oranges:

• Boiled and Drained Cardoon has 1.4 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.4 times more Vitamin B9 than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.7 times more Vitamin B1 and 15.6 times more Vitamin C than Boiled and Drained Cardoon.
• Both Boiled and Drained Cardoon and Raw Navel Oranges have similar amounts of Vitamin A, Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Boiled and Drained Cardoon as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Cardoon vs Navel Oranges:

• Boiled and Drained Cardoon has 3.7 times more Calcium, 12.5 times more Iron, 8.7 times more Magnesium, 10.2 times more Manganese, 2.2 times more Phosphorus, 5.3 times more Potassium, more Selenium, 392 times more Sodium, 5 times more Zinc and 2.4 times more Water than Raw Navel Oranges.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Cardoon has 4.3 times more Omega 6, 1.7 times more Fiber and 1.9 times more Protein than Raw Navel Oranges.
• Both Boiled and Drained Cardoon and Raw Navel Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Cardoon as well as Raw Navel Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.