Comparing Nutrients in 5 ounces Florida Oranges VS Frozen Artichokes

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Frozen Artichokes	23%	9%	68%

Macro Nutrients

	Florida Oranges	Frozen Artichokes	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	8.45% 11g	130g per day for Men 19-50 years
Sugars	18% 13g	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	8.95% 3.4g	14.5% 5.53g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	6.85% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	7.6% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	5.33% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	8.94% 0.12mg	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	6.02% 24μg	44.7% 179μg	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	71% 63.8mg	8.35% 7.5mg	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	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	Frozen Artichokes	Recommended Dietary Allowance
Calcium	6.1% 61mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	8.5% 0.077mg	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	1.6% 0.13mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	15% 0.34mg	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	2.43% 17mg	11.7% 82.2mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	10.3% 352mg	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	4.44% 66.6mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Frozen Artichokes per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Frozen Artichokes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Florida Oranges have 1.7 times more Vitamin B1, 1.3 times more Vitamin B5 and 8.5 times more Vitamin C than Frozen Artichokes.
• While 5 oz of Frozen Artichokes, Unprepared contain 3.5 times more Vitamin B2, 2.2 times more Vitamin B3, 1.6 times more Vitamin B6 and 7.4 times more Vitamin B9 than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Frozen Artichokes, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Frozen Artichokes:

• 5 ounces of Florida Oranges have 2.3 times more Calcium than Frozen Artichokes.
• While 5 oz of Frozen Artichokes, Unprepared contain 1.4 times more Copper, 5.6 times more Iron, 2.7 times more Magnesium, 10.1 times more Manganese, 4.8 times more Phosphorus, 1.5 times more Potassium, more Sodium and 4 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Frozen Artichokes contain similar levels of Water per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 5 ounces of Frozen Artichokes lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Frozen Artichokes, Unprepared lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have 1.5 times more Carbohydrate than Frozen Artichokes.
• While 5 oz of Frozen Artichokes, Unprepared contain 4.5 times more Omega 3, 1.6 times more Fiber and 3.8 times more Protein than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Florida Oranges as well as Frozen Artichokes, Unprepared provide inadequate amounts of Energy and Omega 6 in five ounces.