Comparing Nutrients in 1 kilogram Cardoon VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cardoon	14%	5%	81%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cardoon	Roasted Almonds	Recommended Dietary Allowance
Energy	5.86% 170kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	128% 41g	32g per day for Men 19-50 years
Omega 3	NA	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.3% 40.7g	162% 210g	130g per day for Men 19-50 years
Sugars	NA	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	42% 16g	287% 109g	38g per day for Men 19-50 years
Protein	12.5% 7g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Cardoon	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.6% 3.38mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.2% 1.16mg	105% 1.36mg	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	170% 680μg	138% 550μg	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	22.2% 20mg	0% 0mg	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	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cardoon	Roasted Almonds	Recommended Dietary Allowance
Calcium	70% 700mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	257% 2.3mg	1221% 11mg	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	87.5% 7mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	970% 22.3mg	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	673% 4710mg	700mg per day for Men 19-50 years
Potassium	118% 4000mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	113% 1700mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	301% 33mg	11mg per day for Men 19-50 years
Water	25.4% 940g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cardoon vs Roasted Almonds:

• Raw Cardoon has 1.2 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.9 times more Vitamin B1, 39.9 times more Vitamin B2 and 12.1 times more Vitamin B3 than Raw Cardoon.
• Both Raw Cardoon and Dry Roasted Almonds have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Raw Cardoon as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cardoon vs Roasted Almonds:

• Raw Cardoon has 56.7 times more Sodium and 39 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.8 times more Calcium, 4.8 times more Copper, 5.3 times more Iron, 6.6 times more Magnesium, 8.7 times more Manganese, 20.5 times more Phosphorus, 1.8 times more Potassium, 10 times more Selenium and 19.5 times more Zinc than Raw Cardoon.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds contain 35.2 times more Energy, 525.4 times more Fat, 372 times more Saturated Fat, 315.7 times more Omega 6, 5.2 times more Carbohydrate, 6.8 times more Fiber and 29.9 times more Protein than Raw Cardoon.
• Both Raw Cardoon as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.