Comparing Nutrients in 7 ounces Oranges with Peel VS Artichokes

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Artichokes	23%	2%	75%

Macro Nutrients

	Oranges with Peel	Artichokes	Recommended Dietary Allowance
Energy	4.3% 125kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.54% 0.091g	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	16% 21g	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	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	23.5% 8.93g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	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	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	17.7% 0.23mg	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	33.7% 135μg	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	25.8% 23.2mg	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	Artichokes	Recommended Dietary Allowance
Calcium	14% 139mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	51% 0.46mg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	NA	22% 0.51mg	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	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	21.6% 734mg	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	12.4% 187mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.56% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Artichokes per 7 oz

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

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

• 7 ounces of Oranges with Peel have 1.4 times more Vitamin B1 and 6.1 times more Vitamin C than Artichokes.
• While 7 oz of Raw Artichokes contain 1.3 times more Vitamin B2, 2.1 times more Vitamin B3 and 2.3 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Artichokes provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• Both Raw Oranges with Peel as well as Raw Artichokes have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 1.6 times more Calcium than Artichokes.
• While 7 oz of Raw Artichokes contain 4.1 times more Copper, 1.6 times more Iron, 4.3 times more Magnesium, 4.1 times more Phosphorus, 1.9 times more Potassium, 47 times more Sodium and 4.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and 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 Raw 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 Energy and 1.5 times more Carbohydrate than Artichokes.
• While 7 oz of Raw Artichokes contain 2.5 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Artichokes offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Artichokes provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Artichokes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Artichokes

What are the health benefits of Oranges with Peel compared to Artichokes?

Oranges with peel are a good source of vitamin C, fiber, and antioxidants, which can support immune health, digestion, and skin health. Artichokes, on the other hand, are rich in fiber, vitamins, and minerals, particularly folate and potassium, which can aid in digestion and heart health. Both are nutritious options, but oranges with peel may provide more vitamin C and antioxidants compared to artichokes.

Can I lose weight easier by eating more Oranges with Peel or Artichokes?

Both oranges with peel and artichokes can be beneficial for weight loss due to their high fiber content and low calorie density. Oranges with peel are a good source of vitamin C and antioxidants, while artichokes are rich in fiber and can help promote feelings of fullness. Including a variety of fruits and vegetables in your diet, along with other whole plant foods, can support weight loss by providing essential nutrients and promoting overall health.

Should I eat more Oranges with Peel or more Artichokes to gain more muscles while training consistently?

Both oranges and artichokes are nutritious foods that can support muscle gain when consumed as part of a balanced diet. Oranges are a good source of vitamin C, which is important for collagen synthesis and muscle repair. Artichokes are rich in fiber, antioxidants, and minerals like potassium, which can help with muscle function and recovery. In terms of muscle gain, it is important to focus on consuming an adequate amount of protein from plant-based sources like legumes, tofu, tempeh, nuts, and seeds. Additionally, incorporating a variety of fruits, vegetables, whole grains, and healthy fats into your diet can provide the necessary nutrients for muscle growth and overall health. Ultimately, the key to gaining muscle while training consistently is to ensure you are meeting your overall calorie and macronutrient needs, staying hydrated, and getting enough rest and recovery. It's best to consult with a registered dietitian or nutritionist to create a personalized nutrition plan that supports your fitness goals.

What is the environmental impact of producing Oranges with Peel compared to Artichokes?

Oranges have a lower environmental impact compared to artichokes when considering the production of both the fruit and the peel. Oranges require less water, land, and resources to grow compared to artichokes. Additionally, oranges are typically grown in warmer climates, which can reduce the need for energy-intensive heating in greenhouses. However, it is important to consider factors such as transportation and packaging when assessing the overall environmental impact of these foods.