Comparing Nutrients in 7 ounces Florida Oranges VS Cooked Frozen Artichokes

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cooked Frozen Artichokes	23%	8%	69%

Macro Nutrients

	Florida Oranges	Cooked Frozen Artichokes	Recommended Dietary Allowance
Energy	3.15% 91kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	7.3% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.83% 0.31g	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	14% 18.2g	130g per day for Men 19-50 years
Sugars	25% 18g	2.3% 1.67g	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	12.5% 4.76g	24% 9.13g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cooked Frozen 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	16.5% 0.2mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	13.3% 0.17mg	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	8.43% 33.7μg	59% 236μg	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	99% 89.3mg	11% 9.92mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cooked Frozen Artichokes	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	13.5% 0.12mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	23.6% 0.54mg	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	3.4% 24mg	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	15.4% 524mg	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% 105mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.64% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cooked Frozen Artichokes per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges versus 7 oz of Cooked Frozen Artichokes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Florida Oranges vs Cooked Frozen Artichokes:

• 7 ounces of Florida Oranges have 1.6 times more Vitamin B1, 1.3 times more Vitamin B5 and 9 times more Vitamin C than Cooked Frozen Artichokes.
• While 7 oz of Boiled and Drained Frozen Artichokes contain 4 times more Vitamin B2, 2.3 times more Vitamin B3, 1.7 times more Vitamin B6, 7 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw Florida Oranges as well as Boiled and Drained Frozen Artichokes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Cooked Frozen Artichokes:

• 7 ounces of Florida Oranges have 2 times more Calcium than Cooked Frozen Artichokes.
• While 7 oz of Boiled and Drained Frozen Artichokes contain 1.6 times more Copper, 6.2 times more Iron, 3.1 times more Magnesium, 11.4 times more Manganese, 5.1 times more Phosphorus, 1.6 times more Potassium, more Sodium and 4.5 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Cooked Frozen Artichokes contain similar levels of Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Florida Oranges as well as Boiled and Drained Frozen Artichokes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 1.3 times more Carbohydrate and 10.9 times more Sugars than Cooked Frozen Artichokes.
• While 7 oz of Boiled and Drained Frozen Artichokes contain 5.4 times more Omega 3, 1.9 times more Fiber and 4.4 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Florida Oranges as well as Boiled and Drained Frozen Artichokes provide inadequate amounts of Energy and Omega 6 in seven ounces.