Comparing Nutrients in 14 ounces Boiled Carrots VS Boiled Cardoon

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Boiled Cardoon	12%	4%	84%

Macro Nutrients

	Boiled Carrots	Boiled Cardoon	Recommended Dietary Allowance
Energy	4.8% 139kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	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	25% 32.6g	16.3% 21g	130g per day for Men 19-50 years
Sugars	19% 13.7g	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	1.97% 1.43g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	5.4% 3g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled Cardoon	Recommended Dietary Allowance
Vitamin A	376% 3382μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	7.7% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	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	14% 55.6μg	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	16% 14.3mg	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	27.3% 4.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Boiled Cardoon	Recommended Dietary Allowance
Calcium	12% 119mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	NA	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	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	17% 1.35mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	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	17% 119mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	46.6% 699mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	9.67% 358g	10% 371g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 142 times more Vitamin A, 3.7 times more Vitamin B1, 1.4 times more Vitamin B2, 2.2 times more Vitamin B3, 2.4 times more Vitamin B5, 3.6 times more Vitamin B6 and 2.1 times more Vitamin C than Boiled and Drained Cardoon.
• While Boiled and Drained Cardoon contains 1.6 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots 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 Boiled Carrots vs Boiled Cardoon:

• Boiled and Drained Carrots have 1.3 times more Phosphorus than Boiled and Drained Cardoon.
• While Boiled and Drained Cardoon contains 2.4 times more Calcium, 2.1 times more Iron, 4.3 times more Magnesium, 1.7 times more Potassium, 1.4 times more Selenium and 3 times more Sodium than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Cardoon have similar amounts of Manganese, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Carrots have 1.6 times more Energy, 1.5 times more Carbohydrate and 1.8 times more Fiber than Boiled and Drained Cardoon.
• Both Boiled and Drained Carrots and Boiled and Drained Cardoon have similar amounts of Protein per 14 oz.
• Both Boiled and Drained Carrots as well as Boiled and Drained Cardoon have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.