Comparing Nutrients in 100 calories Cardoon VS Navel Oranges

Weight per 100 calories

• Cardoon: 588g
• Navel Oranges: 204g

Raw Navel Oranges have 2.9 times more energy per unit of mass than Raw Cardoon, which is low in comparison to other foods. Cardoon having very low energy density.

Discover which food has more nutrients per 100 calories - Cardoon or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cardoon	14%	5%	81%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cardoon	Navel Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	NA	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.28% 0.047g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	19.7% 25.6g	130g per day for Men 19-50 years
Sugars	NA	24% 17.3g	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	6.33% 4.6g	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	% 4.02g	g per day for Men 19-50 years
Sucrose	NA	% 8.73g	g per day for Men 19-50 years
Fiber	24.8% 9.4g	12% 4.5g	38g per day for Men 19-50 years
Protein	7.35% 4.1g	3.3% 1.86g	56g per day for Men 19-50 years

Vitamins

	Cardoon	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.72% 24.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.8% 0.12mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.76mg	5.42% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	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	100% 400μg	17.3% 69.4μg	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	13% 11.8mg	134% 121mg	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	NA	2.04% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cardoon	Navel Oranges	Recommended Dietary Allowance
Calcium	41% 412mg	8.78% 87.8mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	8.84% 0.08mg	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	51.5% 4.1mg	3.3% 0.27mg	8mg per day for Men 19-50 years
Magnesium	59% 247mg	5.34% 22.4mg	420mg per day for Men 19-50 years
Manganese	65.5% 1.5mg	2.57% 0.059mg	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	19.3% 135mg	6.7% 47mg	700mg per day for Men 19-50 years
Potassium	69.2% 2353mg	9.96% 339mg	3400mg per day for Men 19-50 years
Selenium	2.14% 1.18μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	66.7% 1000mg	0.14% 2.04mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	1.5% 0.16mg	11mg per day for Men 19-50 years
Water	15% 553g	4.74% 175g	3700g per day for Men 19-50 years

Cardoon VS Navel Oranges Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cardoon or Navel Oranges?

Lets compare vitamin content per 100 calories of Cardoon vs Navel Oranges:

• 100 calories of Cardoon have 1.7 times more Vitamin B2, 2 times more Vitamin B3, 3.7 times more Vitamin B5, 4.2 times more Vitamin B6 and 5.8 times more Vitamin B9 than Navel Oranges.
• While 100 kcal of Raw Navel Oranges contain more Vitamin A and 10.3 times more Vitamin C than Raw Cardoon.
• Both Cardoon and Navel Oranges provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Cardoon have insufficient amounts of Vitamin A
• Both Raw Cardoon as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cardoon vs Navel Oranges:

• 100 calories of Cardoon have 4.7 times more Calcium, 17.1 times more Copper, 15.5 times more Iron, 11 times more Magnesium, 25.4 times more Manganese, 2.9 times more Phosphorus, 6.9 times more Potassium, more Selenium, 490 times more Sodium, 6.1 times more Zinc and 3.2 times more Water than Navel Oranges.
• 100 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cardoon have 2.1 times more Fiber and 2.2 times more Protein than Navel Oranges.
• Both Cardoon and Navel Oranges offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Raw Cardoon as well as Raw Navel Oranges provide inadequate amounts of Omega 6 in 100 calories.