Comparing Nutrients in 1 kilogram Kimchi VS Cardoon

Macros Ratio

	Protein	Fat	Carbs
Kimchi	24%	24%	52%
Cardoon	14%	5%	81%

Macro Nutrients

	Kimchi	Cardoon	Recommended Dietary Allowance
Energy	5.17% 150kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	85.6% 1.37g	NA	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	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	42% 16g	42% 16g	38g per day for Men 19-50 years
Protein	19.6% 11g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Kimchi	Cardoon	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.8% 11mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	67.6% 3.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	89.2% 1.16mg	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	130% 520μg	170% 680μg	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	0% 0mg	22.2% 20mg	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	7.33% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	363% 436μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kimchi	Cardoon	Recommended Dietary Allowance
Calcium	33% 330mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	257% 2.3mg	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	313% 25mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	NA	111% 2.56mg	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	34.3% 240mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	44.4% 1510mg	118% 4000mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	332% 4980mg	113% 1700mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	25.5% 943g	25.4% 940g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Kimchi vs Cardoon:

• Cabbage Kimchi has 7 times more Vitamin B2, 3.7 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Cardoon.
• While Raw Cardoon contains 2 times more Vitamin B1, 1.3 times more Vitamin B9 and more Vitamin C than Cabbage Kimchi.
• Both Cabbage Kimchi as well as Raw Cardoon have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Kimchi vs Cardoon:

• Cabbage Kimchi has 3.6 times more Iron, 2.9 times more Sodium and 1.3 times more Zinc than Raw Cardoon.
• While Raw Cardoon contains 2.1 times more Calcium, 9.6 times more Copper, 3 times more Magnesium and 2.6 times more Potassium than Cabbage Kimchi.
• Both Cabbage Kimchi and Raw Cardoon have similar amounts of Phosphorus and Water per 1 kg.
• Both Cabbage Kimchi as well as Raw Cardoon have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cabbage Kimchi has 1.6 times more Protein than Raw Cardoon.
• While Raw Cardoon contains 1.7 times more Carbohydrate than Cabbage Kimchi.
• Both Cabbage Kimchi and Raw Cardoon have similar amounts of Fiber per 1 kg.
• Both Cabbage Kimchi as well as Raw Cardoon have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.