Comparing Nutrients in 1 pound Boiled Cardoon VS Cardoon

Macros Ratio

	Protein	Fat	Carbs
Boiled Cardoon	12%	4%	84%
Cardoon	14%	5%	81%

Macro Nutrients

	Boiled Cardoon	Cardoon	Recommended Dietary Allowance
Energy	3.44% 100kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	18.6% 24g	14.2% 18.5g	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	19% 7.26g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Boiled Cardoon	Cardoon	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.33% 1.33mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	30.7% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	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	25% 100μg	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	8.57% 7.7mg	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	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	Cardoon	Recommended Dietary Allowance
Calcium	32.7% 327mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	NA	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	41.4% 3.3mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	26.2% 0.6mg	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% 104mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	52.3% 1778mg	53.4% 1814mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	53.2% 798mg	51.4% 771mg	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	11.5% 426g	3700g per day for Men 19-50 years

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

• Raw Cardoon contains 3.5 times more Vitamin B5, 2.8 times more Vitamin B6 and 3.1 times more Vitamin B9 than Boiled and Drained Cardoon.
• Both Boiled and Drained Cardoon and Raw Cardoon have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C per 1 lb.
• Both Boiled and Drained Cardoon as well as Raw Cardoon have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Cardoon vs Cardoon:

• Boiled and Drained Cardoon has 5 times more Selenium than Raw Cardoon.
• While Raw Cardoon contains 1.9 times more Manganese than Boiled and Drained Cardoon.
• Both Boiled and Drained Cardoon and Raw Cardoon have similar amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Cardoon has 1.3 times more Carbohydrate than Raw Cardoon.
• Both Boiled and Drained Cardoon and Raw Cardoon have similar amounts of Fiber and Protein per 1 lb.
• Both Boiled and Drained Cardoon as well as Raw Cardoon have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.