Comparing Nutrients in 7 ounces Navel Oranges VS Cooked Frozen Artichokes

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cooked Frozen Artichokes	23%	8%	69%

Macro Nutrients

	Navel Oranges	Cooked Frozen Artichokes	Recommended Dietary Allowance
Energy	3.35% 97kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	7.3% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	14% 18.2g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	24% 9.13g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cooked Frozen 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	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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% 0.3mg	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

	Navel 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	3.22% 0.26mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	15.4% 524mg	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% 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	4.6% 171g	4.64% 172g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Navel 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 Navel Oranges vs Cooked Frozen Artichokes:

• 7 ounces of Navel Oranges have 1.3 times more Vitamin B5 and 11.8 times more Vitamin C than Cooked Frozen Artichokes.
• While 7 oz of Boiled and Drained Frozen Artichokes contain 3.1 times more Vitamin B2, 2.2 times more Vitamin B3, 3.5 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Cooked Frozen Artichokes provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Navel 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 Navel Oranges vs Cooked Frozen Artichokes:

• 7 ounces of Navel 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, 4.3 times more Iron, 2.8 times more Magnesium, 9.4 times more Manganese, 2.7 times more Phosphorus, 1.6 times more Potassium, 53 times more Sodium and 4.5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cooked Frozen Artichokes contain similar levels of Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel 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 Navel Oranges have 1.4 times more Carbohydrate and 10.1 times more Sugars than Cooked Frozen Artichokes.
• While 7 oz of Boiled and Drained Frozen Artichokes contain 6.6 times more Omega 3, 2.1 times more Fiber and 3.4 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Navel Oranges as well as Boiled and Drained Frozen Artichokes provide inadequate amounts of Energy and Omega 6 in seven ounces.