Comparing Nutrients in 1 kilogram Boiled Cardoon VS Boiled Napa Cabbage

Macros Ratio

	Protein	Fat	Carbs
Boiled Cardoon	12%	4%	84%
Boiled Napa Cabbage	35%	9%	56%

Macro Nutrients

	Boiled Cardoon	Boiled Napa Cabbage	Recommended Dietary Allowance
Energy	7.6% 220kcal	4.83% 140kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	18.5% 24g	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	44.7% 17g	44.7% 17g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Cardoon	Boiled Napa Cabbage	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	53.3% 480μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	136% 1.77mg	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	133% 530μg	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	176% 158mg	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

	Boiled Cardoon	Boiled Napa Cabbage	Recommended Dietary Allowance
Calcium	72% 720mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	NA	32.2% 0.29mg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	66.5% 1.53mg	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	33% 230mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	115% 3920mg	66% 2250mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	117% 1760mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	25.3% 935g	25.7% 952g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cardoon VS Boiled Napa Cabbage per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Cardoon vs Boiled Napa Cabbage:

• 1 kg of Boiled and Drained Chinese Napa Cabbage contains 8 times more Vitamin A, 2.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B3, 4.2 times more Vitamin B6, 2.4 times more Vitamin B9 and 9.3 times more Vitamin C than Boiled and Drained Cardoon.
• 1 kilogram of Boiled Cardoon have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin C
• Both Boiled and Drained Cardoon as well as Boiled and Drained Chinese Napa Cabbage have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Cardoon vs Boiled Napa Cabbage:

• 1 kilogram of Boiled Cardoon has 2.3 times more Calcium, 2.4 times more Iron, 4.3 times more Magnesium, 1.7 times more Potassium and 19.6 times more Sodium than Boiled Napa Cabbage.
• While 1 kg of Boiled and Drained Chinese Napa Cabbage contains 1.7 times more Phosphorus than Boiled and Drained Cardoon.
• Both Boiled Cardoon and Boiled Napa Cabbage contain similar levels of Manganese and Water per one kilogram.
• Both Boiled and Drained Cardoon as well as Boiled and Drained Chinese Napa Cabbage lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Cardoon has 2.2 times more Carbohydrate than Boiled Napa Cabbage.
• While 1 kg of Boiled and Drained Chinese Napa Cabbage contains 2 times more Protein than Boiled and Drained Cardoon.
• Both Boiled Cardoon and Boiled Napa Cabbage offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Cardoon provide inadequate amounts of Protein
• 1 kilogram of Boiled Napa Cabbage provide inadequate amounts of Carbohydrate
• Both Boiled and Drained Cardoon as well as Boiled and Drained Chinese Napa Cabbage provide inadequate amounts of Energy and Omega 6 in one kilogram.