Comparing Nutrients in 500 calories Florida Oranges VS Cardoon

Weight per 500 calories

• Florida Oranges: 1087g
• Cardoon: 2941g

Florida Oranges have 2.7 times more energy per 100g than Cardoon. It has low energy density when compared to other foods. Raw Cardoon having very low energy density.

Discover which food has more nutrients per 500 calories - Florida Oranges or Cardoon?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cardoon	14%	5%	81%

Macro Nutrients

	Florida Oranges	Cardoon	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	3.03% 2.94g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	7.47% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	7.1% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	92% 120g	130g per day for Men 19-50 years
Sugars	137% 99g	NA	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	68.6% 26g	124% 47g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	36.8% 20.6g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cardoon	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	68% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.35mg	55% 8.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.3% 2.7mg	199% 9.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	262% 3.4mg	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	46% 185μg	500% 2000μg	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	543% 489mg	65.4% 59mg	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	13% 1.96mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cardoon	Recommended Dietary Allowance
Calcium	46.7% 467mg	206% 2059mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	755% 6.8mg	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	12.2% 0.98mg	257% 20.6mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	294% 1235mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	327% 7.53mg	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	18.6% 130mg	97% 676mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	346% 11765mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.43μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	333% 5000mg	1500mg per day for Men 19-50 years
Zinc	7.9% 0.87mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	25.6% 947g	74.7% 2765g	3700g per day for Men 19-50 years

Florida Oranges VS Cardoon Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Florida Oranges or Cardoon?

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

• 500 calories of Florida Oranges have more Vitamin A, 1.8 times more Vitamin B1 and 8.3 times more Vitamin C than Cardoon.
• While 500 kcal of Raw Cardoon contain 2 times more Vitamin B2, 2 times more Vitamin B3, 3.7 times more Vitamin B5, 6.2 times more Vitamin B6 and 10.8 times more Vitamin B9 than Raw Florida Oranges.
• 500 calories of Cardoon have insufficient amounts of Vitamin A
• Both Raw Florida Oranges as well as Raw Cardoon have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Florida Oranges vs Cardoon:

• 500 kcal of Raw Cardoon contain 4.4 times more Calcium, 16 times more Copper, 21 times more Iron, 11.4 times more Magnesium, 28.9 times more Manganese, 5.2 times more Phosphorus, 6.4 times more Potassium, more Sodium, 5.8 times more Zinc and 2.9 times more Water than Raw Florida Oranges.
• 500 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Cardoon contain 1.8 times more Fiber and 2.7 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Cardoon offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw Florida Oranges as well as Raw Cardoon provide inadequate amounts of Omega 6 in 500 calories.