Comparing Nutrients in 1 pound Boiled Cardoon with Salt VS Boiled Chinese Cabbage with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Cardoon with Salt	13%	4%	83%
Boiled Chinese Cabbage with Salt	42%	10%	48%

Macro Nutrients

	Boiled Cardoon with Salt	Boiled Chinese Cabbage with Salt	Recommended Dietary Allowance
Energy	3.13% 91kcal	1.88% 54.4kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	NA	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.5% 21.5g	6.2% 8.07g	130g per day for Men 19-50 years
Sugars	NA	5.2% 3.76g	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	12% 4.54g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	12.6% 7.08g	56g per day for Men 19-50 years

Vitamins

	Boiled Cardoon with Salt	Boiled Chinese Cabbage with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	107% 962μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.33% 1.33mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	7.17% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	58% 0.75mg	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	25% 100μg	46.5% 186μg	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	8.57% 7.7mg	131% 118mg	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	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	129% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cardoon with Salt	Boiled Chinese Cabbage with Salt	Recommended Dietary Allowance
Calcium	32.7% 327mg	42% 422mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	9.58% 0.086mg	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	41.4% 3.3mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	26.2% 0.6mg	28.4% 0.65mg	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% 104mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	52.3% 1778mg	49.5% 1683mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	125% 1869mg	81.6% 1225mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.5% 424g	11.7% 433g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cardoon with Salt VS Boiled Chinese Cabbage with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Cardoon with Salt vs Boiled Chinese Cabbage with Salt:

• 1 lb of Boiled and Drained Chinese Cabbage with Salt contains more Vitamin A, 1.8 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B3, 4 times more Vitamin B6, 1.9 times more Vitamin B9 and 15.3 times more Vitamin C than Boiled and Drained Cardoon with Salt.
• 1 pound of Boiled Cardoon with Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin C
• Both Boiled and Drained Cardoon with Salt as well as Boiled and Drained Chinese Cabbage with Salt have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Cardoon with Salt vs Boiled Chinese Cabbage with Salt:

• 1 pound of Boiled Cardoon with Salt has 1.5 times more Copper, 3.9 times more Magnesium and 1.5 times more Sodium than Boiled Chinese Cabbage with Salt.
• While 1 lb of Boiled and Drained Chinese Cabbage with Salt contains 1.3 times more Calcium, 1.4 times more Iron and 1.3 times more Phosphorus than Boiled and Drained Cardoon with Salt.
• Both Boiled Cardoon with Salt and Boiled Chinese Cabbage with Salt contain similar levels of Manganese, Potassium and Water per one pound.
• Both Boiled and Drained Cardoon with Salt as well as Boiled and Drained Chinese Cabbage with Salt lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Cardoon with Salt has 2.7 times more Carbohydrate and 1.7 times more Fiber than Boiled Chinese Cabbage with Salt.
• While 1 lb of Boiled and Drained Chinese Cabbage with Salt contains 2.1 times more Protein than Boiled and Drained Cardoon with Salt.
• 1 pound of Boiled Cardoon with Salt provide inadequate amounts of Protein
• 1 pound of Boiled Chinese Cabbage with Salt provide inadequate amounts of Carbohydrate
• Both Boiled and Drained Cardoon with Salt as well as Boiled and Drained Chinese Cabbage with Salt provide inadequate amounts of Energy and Omega 6 in one pound.