Comparing Nutrients in 7 ounces Oranges with Peel VS Cooked Artichokes

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cooked Artichokes	19%	5%	76%

Macro Nutrients

	Oranges with Peel	Cooked Artichokes	Recommended Dietary Allowance
Energy	4.3% 125kcal	3.63% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	NA	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	23.5% 8.93g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	10.2% 5.74g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	157% 141mg	16.3% 14.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	24.5% 29.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cooked Artichokes	Recommended Dietary Allowance
Calcium	14% 139mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.5% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cooked Artichokes per 7 oz

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

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

• 7 ounces of Oranges with Peel have 2 times more Vitamin B1, 1.4 times more Vitamin B5 and 9.6 times more Vitamin C than Cooked Artichokes.
• While 7 oz of Boiled and Drained Artichokes contain 1.8 times more Vitamin B2, 2.2 times more Vitamin B3 and 3 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked Artichokes provide similar amounts of Vitamin B6 per seven ounces.
• Both Raw Oranges with Peel as well as Boiled and Drained Artichokes have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Cooked Artichokes:

• 7 ounces of Oranges with Peel have 3.3 times more Calcium and 1.3 times more Iron than Cooked Artichokes.
• While 7 oz of Boiled and Drained Artichokes contain 2.2 times more Copper, 3 times more Magnesium, 3.3 times more Phosphorus, 1.5 times more Potassium, 30 times more Sodium and 3.6 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked Artichokes contain similar levels of Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Boiled and Drained Artichokes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.3 times more Carbohydrate than Cooked Artichokes.
• While 7 oz of Boiled and Drained Artichokes contain 2.4 times more Omega 3, 1.3 times more Fiber and 2.2 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 7 ounces of Cooked Artichokes provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Boiled and Drained Artichokes provide inadequate amounts of Omega 6 in seven ounces.