Comparing Nutrients in 500 calories Oranges VS Cooked Artichokes

Weight per 500 calories

• Oranges: 1064g
• Cooked Artichokes: 943g

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

Which food has more nutrients per 500 calories - Oranges or Cooked Artichokes?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cooked Artichokes	19%	5%	76%

Macro Nutrients

	Oranges	Cooked Artichokes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.33% 0.75g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	5.83% 0.99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	86.7% 113g	130g per day for Men 19-50 years
Sugars	137% 99g	13% 9.34g	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	0.26% 0.19g	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	% 2.26g	g per day for Men 19-50 years
Sucrose	NA	% 6.9g	g per day for Men 19-50 years
Fiber	67% 25.5g	142% 53.8g	38g per day for Men 19-50 years
Protein	18% 10g	48.7% 27.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	13% 117μg	1.05% 9.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	39.3% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	64.6% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	65.4% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	45.3% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	58.8% 0.76mg	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	79.8% 319μg	210% 840μg	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	629% 566mg	77.6% 70mg	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	12.8% 1.9mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	116% 140μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cooked Artichokes	Recommended Dietary Allowance
Calcium	42.6% 426mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	133% 1.2mg	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	13.3% 1.06mg	72% 5.75mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	94% 396mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	92% 2.12mg	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	21.3% 149mg	98% 689mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	79.4% 2698mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	3.43% 1.9μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	37.7% 566mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	25% 923g	21.4% 793g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oranges vs Cooked Artichokes:

• Raw Oranges have 12.4 times more Vitamin A, 2 times more Vitamin B1 and 8.1 times more Vitamin C than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 2 times more Vitamin B2, 3.5 times more Vitamin B3, 2.6 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Artichokes have similar amounts of Vitamin B5, Vitamin B6 and Vitamin E per 500 kcal.
• Both Raw Oranges as well as Boiled and Drained Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Cooked Artichokes:

• Raw Oranges have 2.1 times more Calcium and 2.8 times more Selenium than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 2.5 times more Copper, 5.4 times more Iron, 3.7 times more Magnesium, 8 times more Manganese, 4.6 times more Phosphorus, 1.4 times more Potassium, more Sodium and 5.1 times more Zinc than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Artichokes have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges have 10.7 times more Sugars than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 4.8 times more Omega 3, 5.2 times more Omega 6, 2.1 times more Fiber and 2.7 times more Protein than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Artichokes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Oranges as well as Boiled and Drained Artichokes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.