Comparing Nutrients in 5 ounces Oranges VS 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	2.3% 66.6kcal	2.6% 75kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	13% 17g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	1.94% 1.4g	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	0.039% 0.028g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 1.03g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	9.83% 1.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	8.83% 0.11mg	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	10.6% 42.5μg	31.5% 126μg	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	83.8% 75.4mg	11.7% 10.5mg	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	1.7% 0.26mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cooked Artichokes	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	20% 0.18mg	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	1.77% 0.14mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	14% 0.32mg	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	2.83% 20mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.67% 85mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.32% 123g	3.22% 119g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oranges vs Cooked Artichokes:

• Raw Oranges have 11 times more Vitamin A, 1.7 times more Vitamin B1 and 7.2 times more Vitamin C than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 2.2 times more Vitamin B2, 3.9 times more Vitamin B3, 1.4 times more Vitamin B6, 3 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 and Vitamin E per 5 oz.
• Both Raw Oranges as well as Boiled and Drained Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Cooked Artichokes:

• Raw Oranges have 1.9 times more Calcium than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 2.8 times more Copper, 6.1 times more Iron, 4.2 times more Magnesium, 9 times more Manganese, 5.2 times more Phosphorus, 1.6 times more Potassium, more Sodium and 5.7 times more Zinc than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Artichokes have similar amounts of Water per 5 oz.
• Both Raw Oranges as well as Boiled and Drained Artichokes have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges have 9.4 times more Sugars than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 5.4 times more Omega 3, 2.4 times more Fiber and 3.1 times more Protein than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Artichokes have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Raw Oranges as well as Boiled and Drained Artichokes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.