Comparing Nutrients in 1 pound Boiled Cardoon VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Boiled Cardoon	12%	4%	84%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Boiled Cardoon	Tomato Paste	Recommended Dietary Allowance
Energy	3.44% 100kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	4.06% 0.69g	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	66% 85.8g	130g per day for Men 19-50 years
Sugars	NA	76.2% 55.2g	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	36.6% 26.5g	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	% 26g	g per day for Men 19-50 years
Sucrose	NA	% 1.36g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	49% 18.6g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Cardoon	Tomato Paste	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.33% 1.33mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	75.4% 0.98mg	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	13.6% 54.4μg	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	110% 99mg	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	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cardoon	Tomato Paste	Recommended Dietary Allowance
Calcium	32.7% 327mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	NA	184% 1.66mg	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	169% 13.5mg	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	59.6% 1.37mg	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	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	52.3% 1778mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	53.2% 798mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	11.5% 424g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cardoon VS Tomato Paste per 1 lb

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

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

• 1 pound of Boiled Cardoon has 1.8 times more Vitamin B9 than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 12.7 times more Vitamin A, 3.3 times more Vitamin B1, 4.9 times more Vitamin B2, 10.5 times more Vitamin B3, 1.5 times more Vitamin B5, 5.1 times more Vitamin B6 and 12.9 times more Vitamin C than Boiled and Drained Cardoon.
• 1 pound of Boiled Cardoon have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin C
• Both Boiled and Drained Cardoon as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Cardoon vs Tomato Paste:

• 1 pound of Boiled Cardoon has 2 times more Calcium, 3 times more Sodium and 1.3 times more Water than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 4.1 times more Iron, 2.3 times more Manganese, 3.6 times more Phosphorus, 2.6 times more Potassium, 5.3 times more Selenium and 3.5 times more Zinc than Boiled and Drained Cardoon.
• Both Boiled Cardoon and Tomato Paste contain similar levels of Magnesium per one pound.
• 1 pound of Boiled Cardoon lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Tomato Paste contains 3.7 times more Energy, 3.5 times more Carbohydrate, 2.4 times more Fiber and 5.7 times more Protein than Boiled and Drained Cardoon.
• 1 pound of Boiled Cardoon provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Cardoon as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in one pound.