Comparing Nutrients in 7 ounces Navel Oranges VS Cooked Artichokes

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cooked Artichokes	19%	5%	76%

Macro Nutrients

	Navel Oranges	Cooked Artichokes	Recommended Dietary Allowance
Energy	3.35% 97kcal	3.63% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	% 0.48g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 1.45g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	10.2% 5.74g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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% 0.3mg	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

	Navel Oranges	Cooked 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	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	3.22% 0.26mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.5% 167g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 12 times more Vitamin A, 1.4 times more Vitamin B1 and 8 times more Vitamin C than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 1.7 times more Vitamin B2, 2.6 times more Vitamin B3, 2.6 times more Vitamin B9, 1.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Boiled and Drained Artichokes have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
• Both Raw Navel 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 Navel Oranges vs Cooked Artichokes:

• Raw Navel Oranges have 2 times more Calcium than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 3.3 times more Copper, 4.7 times more Iron, 3.8 times more Magnesium, 7.8 times more Manganese, 3.2 times more Phosphorus, 1.7 times more Potassium, 60 times more Sodium and 5 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Boiled and Drained Artichokes have similar amounts of Water per 7 oz.
• Both Raw Navel Oranges as well as Boiled and Drained Artichokes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Navel Oranges have 8.6 times more Sugars and 112.5 times more Fructose than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 4.2 times more Omega 3, 2.6 times more Fiber and 3.2 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Boiled and Drained Artichokes have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Raw Navel Oranges as well as Boiled and Drained Artichokes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.