Comparing Nutrients in 1 kilogram Boiled Cardoon with Salt VS Boiled Red Cabbage with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Cardoon with Salt	13%	4%	83%
Boiled Red Cabbage with Salt	17%	2%	81%

Macro Nutrients

	Boiled Cardoon with Salt	Boiled Red Cabbage with Salt	Recommended Dietary Allowance
Energy	6.9% 200kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.4g	53.4% 69.4g	130g per day for Men 19-50 years
Sugars	NA	45.8% 33.2g	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	16.6% 12g	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	% 14g	g per day for Men 19-50 years
Sucrose	NA	% 7.1g	g per day for Men 19-50 years
Fiber	44.7% 17g	68.4% 26g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Cardoon with Salt	Boiled Red Cabbage with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	24% 3.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	31% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	173% 2.25mg	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	55% 220μg	60% 240μg	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	19% 17mg	120% 108mg	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	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	397% 476μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cardoon with Salt	Boiled Red Cabbage with Salt	Recommended Dietary Allowance
Calcium	72% 720mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	32.2% 0.29mg	60% 0.54mg	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	91% 7.3mg	82.5% 6.6mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	97% 2.23mg	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	33% 230mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	115% 3920mg	77% 2620mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	275% 4120mg	163% 2440mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	25.3% 935g	24.6% 908g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cardoon with Salt VS Boiled Red Cabbage with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Cardoon with Salt versus 1 kg of Boiled Red Cabbage with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Cardoon with Salt vs Boiled Red Cabbage with Salt:

• 1 kg of Boiled and Drained Red Cabbage with Salt contains 3.9 times more Vitamin B1, 1.9 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 5.4 times more Vitamin B6 and 6.4 times more Vitamin C than Boiled and Drained Cardoon with Salt.
• Both Boiled Cardoon with Salt and Boiled Red Cabbage with Salt provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Cardoon with Salt have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin C
• Both Boiled and Drained Cardoon with Salt as well as Boiled and Drained Red Cabbage with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Cardoon with Salt vs Boiled Red Cabbage with Salt:

• 1 kilogram of Boiled Cardoon with Salt has 1.7 times more Calcium, 2.5 times more Magnesium, 1.5 times more Potassium and 1.7 times more Sodium than Boiled Red Cabbage with Salt.
• While 1 kg of Boiled and Drained Red Cabbage with Salt contains 1.9 times more Copper, 1.7 times more Manganese, 1.4 times more Phosphorus, 2.3 times more Selenium and 1.4 times more Zinc than Boiled and Drained Cardoon with Salt.
• Both Boiled Cardoon with Salt and Boiled Red Cabbage with Salt contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Boiled Cardoon with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Red Cabbage with Salt contains 1.5 times more Carbohydrate, 1.5 times more Fiber and 2 times more Protein than Boiled and Drained Cardoon with Salt.
• 1 kilogram of Boiled Cardoon with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Cardoon with Salt as well as Boiled and Drained Red Cabbage with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.