Comparing Nutrients in 14 ounces Boiled Cardoon VS Cardoon

Macros Ratio

	Protein	Fat	Carbs
Boiled Cardoon	12%	4%	84%
Cardoon	14%	5%	81%

Macro Nutrients

	Boiled Cardoon	Cardoon	Recommended Dietary Allowance
Energy	3% 87.3kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	12.4% 16g	130g per day for Men 19-50 years
Sugars	NA	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	17.8% 6.75g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	5.4% 3g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Boiled Cardoon	Cardoon	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.7% 0.38mg	27% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	35.4% 0.46mg	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	22% 87.3μg	67.5% 270μg	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	7.5% 6.75mg	8.8% 7.94mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cardoon	Cardoon	Recommended Dietary Allowance
Calcium	28.6% 286mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	NA	102% 0.92mg	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	36.2% 2.9mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	44% 1mg	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	13% 91mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	46.7% 1588mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	46.6% 699mg	45% 675mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	10% 371g	10% 373g	3700g per day for Men 19-50 years

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

• Raw Cardoon contains 3.5 times more Vitamin B5, 2.8 times more Vitamin B6 and 3.1 times more Vitamin B9 than Boiled and Drained Cardoon.
• Both Boiled and Drained Cardoon and Raw Cardoon have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C per 14 oz.
• Both Boiled and Drained Cardoon as well as Raw Cardoon have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Cardoon vs Cardoon:

• Boiled and Drained Cardoon has 5 times more Selenium than Raw Cardoon.
• While Raw Cardoon contains 1.9 times more Manganese than Boiled and Drained Cardoon.
• Both Boiled and Drained Cardoon and Raw Cardoon have similar amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Cardoon has 1.3 times more Carbohydrate than Raw Cardoon.
• Both Boiled and Drained Cardoon and Raw Cardoon have similar amounts of Fiber and Protein per 14 oz.
• Both Boiled and Drained Cardoon as well as Raw Cardoon have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.