Comparing Nutrients in 500 calories Fresh Orange juice VS Artichokes

Weight per 500 calories

• Fresh Orange juice: 1111g
• Artichokes: 1064g

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

Discover which food has more nutrients per 500 calories - Fresh Orange juice or Artichokes?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Artichokes	23%	2%	75%

Macro Nutrients

	Fresh Orange juice	Artichokes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	7.64% 0.12g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	2.88% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	86% 112g	130g per day for Men 19-50 years
Sugars	129% 93g	14.5% 10.5g	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	32.5% 23.6g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 46g	NA	g per day for Men 19-50 years
Fiber	5.85% 2.22g	151% 57.4g	38g per day for Men 19-50 years
Protein	14% 7.78g	62% 34.8g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Artichokes	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	1.2% 10.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.44mg	69.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.2% 2.1mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	95% 1.23mg	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	83.3% 333μg	181% 723μg	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	617% 556mg	138% 124mg	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	2.96% 0.44mg	13.5% 2.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.93% 1.1μg	131% 157μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Artichokes	Recommended Dietary Allowance
Calcium	12.2% 122mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	273% 2.46mg	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	27.8% 2.22mg	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	152% 638mg	420mg per day for Men 19-50 years
Manganese	6.76% 0.16mg	118% 2.72mg	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	27% 189mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	65.4% 2222mg	116% 3936mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	0.74% 11mg	66.7% 1000mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	26.5% 981g	24.4% 904g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Artichokes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Fresh Orange juice or Artichokes?

Lets compare vitamin content per 500 calories of Fresh Orange juice vs Artichokes:

• 500 calories of Fresh Orange juice have 10.4 times more Vitamin A, 1.3 times more Vitamin B1 and 4.5 times more Vitamin C than Artichokes.
• While 500 kcal of Raw Artichokes contain 2.1 times more Vitamin B2, 2.5 times more Vitamin B3, 1.7 times more Vitamin B5, 2.8 times more Vitamin B6, 2.2 times more Vitamin B9, 4.5 times more Vitamin E and 141.7 times more Vitamin K than Raw Orange juice.
• 500 calories of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• 500 calories of Artichokes have insufficient amounts of Vitamin A
• Both Raw Orange juice as well as Raw Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Fresh Orange juice vs Artichokes:

• 500 kcal of Raw Artichokes contain 3.8 times more Calcium, 5 times more Copper, 6.1 times more Iron, 5.2 times more Magnesium, 17.5 times more Manganese, 5.1 times more Phosphorus, 1.8 times more Potassium, 90 times more Sodium and 9.4 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Artichokes contain similar levels of Water per 500 calories.
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese and Zinc
• Both Raw Orange juice as well as Raw Artichokes lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Fresh Orange juice have 8.9 times more Sugars than Artichokes.
• While 500 kcal of Raw Artichokes contain 1.5 times more Omega 3, 25.9 times more Fiber and 4.5 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Artichokes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Omega 3 and Fiber
• Both Raw Orange juice as well as Raw Artichokes provide inadequate amounts of Omega 6 in 500 calories.