Comparing Nutrients in 1 pound Kimchi VS Cardoon

Macros Ratio

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

Macro Nutrients

	Kimchi	Cardoon	Recommended Dietary Allowance
Energy	2.35% 68kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	39% 0.62g	NA	1.6g per day for Men 19-50 years
Omega 6	2.77% 0.47g	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	8.37% 11g	14.2% 18.5g	130g per day for Men 19-50 years
Sugars	6.63% 4.8g	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	19% 7.26g	19% 7.26g	38g per day for Men 19-50 years
Protein	8.9% 5g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Kimchi	Cardoon	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30.7% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.3% 0.97mg	40.5% 0.53mg	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	59% 236μg	77% 308μg	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	10% 9.07mg	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	3.33% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	165% 198μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kimchi	Cardoon	Recommended Dietary Allowance
Calcium	15% 150mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	116% 1.05mg	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	142% 11.3mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	NA	50.5% 1.16mg	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	15.6% 109mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	53.4% 1814mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	151% 2259mg	51.4% 771mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11.5% 426g	3700g per day for Men 19-50 years

Nutrient Comparison: Kimchi VS Cardoon per 1 lb

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

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

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

Comparing minerals per 1 pound for Kimchi vs Cardoon:

• 1 pound of Kimchi has 3.6 times more Iron, 2.9 times more Sodium and 1.3 times more Zinc than Cardoon.
• While 1 lb of 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 Kimchi and Cardoon contain similar levels of Phosphorus and Water per one pound.
• 1 pound of Cardoon lack sufficient amounts of Zinc
• Both Cabbage Kimchi as well as Raw Cardoon lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Cardoon contains 1.7 times more Carbohydrate than Cabbage Kimchi.
• Both Kimchi and Cardoon offer comparable quantities of Fiber per one pound.
• 1 pound of Kimchi provide inadequate amounts of Carbohydrate
• Both Cabbage Kimchi as well as Raw Cardoon provide inadequate amounts of Energy, Omega 6 and Protein in one pound.