Comparing Nutrients in 1 pound Boiled Napa Cabbage VS Boiled Cardoon

Macros Ratio

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

Macro Nutrients

	Boiled Napa Cabbage	Boiled Cardoon	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	NA	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.4% 11g	18.6% 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	20.3% 7.7g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	12% 6.8g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Boiled Napa Cabbage	Boiled Cardoon	Recommended Dietary Allowance
Vitamin A	24% 218μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	8.33% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.8% 0.8mg	14.7% 0.19mg	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	60% 240μg	25% 100μg	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	79.6% 71.7mg	8.57% 7.7mg	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 Napa Cabbage	Boiled Cardoon	Recommended Dietary Allowance
Calcium	14.5% 145mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	NA	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	17% 1.36mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	26.2% 0.6mg	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	25.3% 177mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	30% 1021mg	52.3% 1778mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	53.2% 798mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	11.7% 432g	11.5% 424g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Napa Cabbage has 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 Cardoon.
• 1 pound of Boiled Cardoon have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin C
• Both Boiled and Drained Chinese Napa Cabbage as well as Boiled and Drained Cardoon have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Napa Cabbage has 1.7 times more Phosphorus than Boiled Cardoon.
• While 1 lb of Boiled and Drained Cardoon contains 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 and Drained Chinese Napa Cabbage.
• Both Boiled Napa Cabbage and Boiled Cardoon contain similar levels of Manganese and Water per one pound.
• Both Boiled and Drained Chinese Napa Cabbage as well as Boiled and Drained Cardoon lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

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