Comparing Nutrients in 7 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	3.2% 93kcal	3.63% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	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	NA	0.055% 0.04g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 1.45g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	10.2% 5.74g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	12.4% 0.16mg	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	15% 59.5μg	44% 177μg	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	117% 106mg	16.3% 14.7mg	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	2.4% 0.36mg	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

	Oranges	Cooked Artichokes	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	28% 0.25mg	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	2.5% 0.2mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	19.4% 0.45mg	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	3.97% 27.8mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.65% 172g	4.5% 167g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.
• Both Raw Oranges as well as Boiled and Drained Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 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 7 oz.
• Both Raw Oranges as well as Boiled and Drained Artichokes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
• Both Raw Oranges as well as Boiled and Drained Artichokes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.