Comparing Nutrients in 7 ounces Valencia Oranges VS Boiled Cardoon

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Cardoon	12%	4%	84%

Macro Nutrients

	Valencia Oranges	Boiled Cardoon	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	8.14% 10.6g	130g per day for Men 19-50 years
Sugars	NA	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	13% 4.96g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Cardoon	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	3.65% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	3.85% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	6.4% 0.083mg	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	19.3% 77.4μg	11% 43.7μg	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	107% 96mg	3.75% 3.37mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Cardoon	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	NA	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	2.23% 0.18mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	11.5% 0.26mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.63% 171g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Boiled Cardoon:

• Raw Valencia Oranges have 2 times more Vitamin A, 4.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.6 times more Vitamin B5, 1.5 times more Vitamin B6, 1.8 times more Vitamin B9 and 28.5 times more Vitamin C than Boiled and Drained Cardoon.
• Both Raw Valencia Oranges and Boiled and Drained Cardoon have similar amounts of Vitamin B3 per 7 oz.
• Both Raw Valencia Oranges as well as Boiled and Drained Cardoon have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Boiled Cardoon:

• Boiled and Drained Cardoon contains 1.8 times more Calcium, 8.1 times more Iron, 4.3 times more Magnesium, 5.8 times more Manganese, 1.4 times more Phosphorus, 2.2 times more Potassium, more Sodium and 3 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Cardoon have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Valencia Oranges have 2.2 times more Energy, 2.2 times more Carbohydrate, 1.5 times more Fiber and 1.4 times more Protein than Boiled and Drained Cardoon.
• Both Raw Valencia Oranges as well as Boiled and Drained Cardoon have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.