Comparing Nutrients in 14 ounces Cardoon VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cardoon	14%	5%	81%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cardoon	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.4% 16g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	NA	8.05% 5.83g	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	16.7% 6.35g	31.3% 12g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cardoon	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	39.7% 0.52mg	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	67.5% 270μg	55.6% 222μg	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	8.8% 7.94mg	177% 159mg	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	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cardoon	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	27.8% 278mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	15% 0.13mg	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	34.7% 2.78mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	38.5% 0.89mg	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	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	46.7% 1588mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	45% 675mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	10% 373g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Cardoon VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Cardoon versus 14 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cardoon vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Cardoon have 1.2 times more Vitamin B5 and 1.2 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, 2.8 times more Vitamin B1, 2.7 times more Vitamin B2, 1.5 times more Vitamin B3 and 20.1 times more Vitamin C than Raw Cardoon.
• Both Cardoon and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Cardoon have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Raw Cardoon as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cardoon vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Cardoon have 2.1 times more Calcium, 6.8 times more Copper, 3.2 times more Magnesium, 2.8 times more Potassium and 15.5 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 2.1 times more Phosphorus and 1.6 times more Zinc than Raw Cardoon.
• Both Cardoon and Cooked Chopped Frozen Broccoli contain similar levels of Iron, Manganese and Water per 14 ounces.
• 14 ounces of Cardoon lack sufficient amounts of Zinc
• Both Raw Cardoon as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled Chopped Frozen Broccoli contain 1.3 times more Carbohydrate, 1.9 times more Fiber and 4.4 times more Protein than Raw Cardoon.
• 14 ounces of Cardoon provide inadequate amounts of Protein
• Both Raw Cardoon as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in 14 ounces.