Comparing Nutrients in 7 ounces Chilled Orange Juice VS Artichokes

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Artichokes	23%	2%	75%

Macro Nutrients

	Chilled Orange Juice	Artichokes	Recommended Dietary Allowance
Energy	3.35% 97kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	16% 21g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	2.7% 1.96g	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	6.1% 4.43g	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	% 4.13g	NA	g per day for Men 19-50 years
Sucrose	% 7.96g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Artichokes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	17.7% 0.23mg	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	9.43% 37.7μg	33.7% 135μg	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	74% 66.7mg	25.8% 23.2mg	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	2.65% 0.4mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	24.5% 29.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Artichokes	Recommended Dietary Allowance
Calcium	2.2% 22mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	51% 0.46mg	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	3.22% 0.26mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	22% 0.51mg	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	4.8% 33.7mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	21.6% 734mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	12.4% 187mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.68% 173g	4.56% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Artichokes per 7 oz

Compare the macro and micronutrient content in 7 oz of Chilled Orange Juice versus 7 oz of Artichokes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Chilled Orange Juice vs Artichokes:

• 7 ounces of Chilled Orange Juice have 2.9 times more Vitamin C than Artichokes.
• While 7 oz of Raw Artichokes contain 1.6 times more Vitamin B1, 1.7 times more Vitamin B2, 3.7 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6, 3.6 times more Vitamin B9 and more Vitamin K than Chilled Orange Juice from Concentrate.
• 7 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3 and Vitamin K
• Both Chilled Orange Juice from Concentrate as well as Raw Artichokes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Chilled Orange Juice vs Artichokes:

• 7 oz of Raw Artichokes contain 4 times more Calcium, 5.5 times more Copper, 9.8 times more Iron, 5.5 times more Magnesium, 11.1 times more Manganese, 5.3 times more Phosphorus, 2.1 times more Potassium, 47 times more Sodium and 7 times more Zinc than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Artichokes contain similar levels of Water per seven ounces.
• 7 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Chilled Orange Juice from Concentrate as well as Raw Artichokes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chilled Orange Juice have 8.4 times more Sugars than Artichokes.
• While 7 oz of Raw Artichokes contain 18 times more Fiber and 4.8 times more Protein than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Artichokes offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Chilled Orange Juice provide inadequate amounts of Fiber and Protein
• Both Chilled Orange Juice from Concentrate as well as Raw Artichokes provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.