Comparing Nutrients in 14 ounces Cardoon VS Boiled Napa Cabbage

Macros Ratio

	Protein	Fat	Carbs
Cardoon	14%	5%	81%
Boiled Napa Cabbage	35%	9%	56%

Macro Nutrients

	Cardoon	Boiled Napa Cabbage	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	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	7.36% 9.57g	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	16.7% 6.35g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Cardoon	Boiled Napa Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	6.35% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	54% 0.7mg	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	52.6% 210μg	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	69.7% 62.7mg	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	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

	Cardoon	Boiled Napa Cabbage	Recommended Dietary Allowance
Calcium	27.8% 278mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	12.8% 0.12mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	26.4% 0.61mg	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	22% 155mg	700mg per day for Men 19-50 years
Potassium	46.7% 1588mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	45% 675mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	10% 373g	10.2% 378g	3700g per day for Men 19-50 years

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

• Raw Cardoon has 4.2 times more Vitamin B5 and 1.3 times more Vitamin B9 than Boiled and Drained Chinese Napa Cabbage.
• While Boiled and Drained Chinese Napa Cabbage contains more Vitamin A, 2.2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B6 and 7.9 times more Vitamin C than Raw Cardoon.
• Both Raw Cardoon as well as Boiled and Drained Chinese Napa Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Cardoon has 2.2 times more Calcium, 8 times more Copper, 2.3 times more Iron, 4.2 times more Magnesium, 1.7 times more Manganese, 1.8 times more Potassium and 18.9 times more Sodium than Boiled and Drained Chinese Napa Cabbage.
• While Boiled and Drained Chinese Napa Cabbage contains 1.7 times more Phosphorus than Raw Cardoon.
• Both Raw Cardoon and Boiled and Drained Chinese Napa Cabbage have similar amounts of Zinc and Water per 14 oz.
• Both Raw Cardoon as well as Boiled and Drained Chinese Napa Cabbage have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Cardoon has 1.7 times more Carbohydrate than Boiled and Drained Chinese Napa Cabbage.
• While Boiled and Drained Chinese Napa Cabbage contains 2.1 times more Protein than Raw Cardoon.
• Both Raw Cardoon and Boiled and Drained Chinese Napa Cabbage have similar amounts of Fiber per 14 oz.
• Both Raw Cardoon as well as Boiled and Drained Chinese Napa Cabbage have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.