Comparing Nutrients in 100 grams Chilled Orange Juice VS Boiled Cardoon

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Boiled Cardoon	12%	4%	84%

Macro Nutrients

	Chilled Orange Juice	Boiled Cardoon	Recommended Dietary Allowance
Energy	1.7% 49kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.038% 0.012g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	NA	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.88% 11.5g	4.1% 5.33g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	NA	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	3.08% 2.23g	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	% 2.08g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	0.79% 0.3g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	1.2% 0.68g	1.36% 0.76g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Boiled Cardoon	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3% 0.039mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.75% 0.28mg	1.84% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	1.94% 0.097mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.85% 0.076mg	3.23% 0.042mg	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	4.75% 19μg	5.5% 22μg	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	37.3% 33.6mg	1.9% 1.7mg	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	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Boiled Cardoon	Recommended Dietary Allowance
Calcium	1.1% 11mg	7.2% 72mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	NA	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	1.63% 0.13mg	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	5.8% 0.13mg	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	2.43% 17mg	3.3% 23mg	700mg per day for Men 19-50 years
Potassium	5.24% 178mg	11.5% 392mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	1.64% 0.18mg	11mg per day for Men 19-50 years
Water	2.36% 87.2g	2.53% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Boiled Cardoon per 100 g

Compare the macro and micronutrient content in 100 g of Chilled Orange Juice versus 100 g of Boiled Cardoon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Chilled Orange Juice vs Boiled Cardoon:

• 100 grams of Chilled Orange Juice have 2.6 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B5, 1.8 times more Vitamin B6 and 19.8 times more Vitamin C than Boiled Cardoon.
• Both Chilled Orange Juice and Boiled Cardoon provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Boiled Cardoon have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin C
• Both Chilled Orange Juice from Concentrate as well as Boiled and Drained Cardoon have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Chilled Orange Juice vs Boiled Cardoon:

• 100 g of Boiled and Drained Cardoon contain 6.5 times more Calcium, 5.6 times more Iron, 3.9 times more Magnesium, 5.8 times more Manganese, 1.4 times more Phosphorus, 2.2 times more Potassium and 88 times more Sodium than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Boiled Cardoon contain similar levels of Water per 100 grams.
• 100 grams of Chilled Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• Both Chilled Orange Juice from Concentrate as well as Boiled and Drained Cardoon lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Chilled Orange Juice have 2.2 times more Carbohydrate than Boiled Cardoon.
• While 100 g of Boiled and Drained Cardoon contain 5.7 times more Fiber than Chilled Orange Juice from Concentrate.
• 100 grams of Chilled Orange Juice provide inadequate amounts of Fiber
• Both Chilled Orange Juice from Concentrate as well as Boiled and Drained Cardoon provide inadequate amounts of Energy, Omega 6 and Protein in 100 grams.