Comparing Nutrients in 14 ounces Napa Cabbage VS Boiled Cardoon

Macros Ratio

	Protein	Fat	Carbs
Napa Cabbage	25%	9%	66%
Boiled Cardoon	12%	4%	84%

Macro Nutrients

	Napa Cabbage	Boiled Cardoon	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	NA	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.86% 13g	16.3% 21g	130g per day for Men 19-50 years
Sugars	7.7% 5.6g	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	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	12.5% 4.76g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Napa Cabbage	Boiled Cardoon	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	7.7% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	13% 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	78.4% 314μg	22% 87.3μg	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	119% 107mg	7.5% 6.75mg	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	3.18% 0.48mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	142% 170μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Napa Cabbage	Boiled Cardoon	Recommended Dietary Allowance
Calcium	30.6% 306mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	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	15.4% 1.23mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	23% 0.53mg	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	16.4% 115mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	27.8% 945mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	46.6% 699mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	10% 375g	10% 371g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Napa Cabbage vs Boiled Cardoon:

• Raw Chinese Napa Cabbage has 2.7 times more Vitamin A, 2.2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 5.5 times more Vitamin B6, 3.6 times more Vitamin B9 and 15.9 times more Vitamin C than Boiled and Drained Cardoon.
• Both Raw Chinese Napa Cabbage and Boiled and Drained Cardoon have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Chinese Napa Cabbage as well as Boiled and Drained Cardoon have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Napa Cabbage vs Boiled Cardoon:

• Raw Chinese Napa Cabbage has 1.4 times more Manganese, 1.3 times more Phosphorus and 1.3 times more Zinc than Boiled and Drained Cardoon.
• While Boiled and Drained Cardoon contains 2.4 times more Iron, 3.3 times more Magnesium, 1.6 times more Potassium, 1.7 times more Selenium and 19.6 times more Sodium than Raw Chinese Napa Cabbage.
• Both Raw Chinese Napa Cabbage and Boiled and Drained Cardoon have similar amounts of Calcium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Chinese Napa Cabbage has 1.6 times more Protein than Boiled and Drained Cardoon.
• While Boiled and Drained Cardoon contains 1.7 times more Carbohydrate and 1.4 times more Fiber than Raw Chinese Napa Cabbage.
• Both Raw Chinese Napa Cabbage as well as Boiled and Drained Cardoon have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.