Comparing Nutrients in 1 pound Cardoon VS Boiled Chinese Cabbage

Macros Ratio

	Protein	Fat	Carbs
Cardoon	14%	5%	81%
Boiled Chinese Cabbage	42%	10%	48%

Macro Nutrients

	Cardoon	Boiled Chinese Cabbage	Recommended Dietary Allowance
Energy	2.66% 77kcal	1.88% 54.4kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	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	1.1% 0.19g	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	14.2% 18.5g	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	19% 7.26g	12% 4.54g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	12.6% 7.08g	56g per day for Men 19-50 years

Vitamins

	Cardoon	Boiled Chinese Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	107% 962μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.7% 1.53mg	7.17% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	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	77% 308μg	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	10% 9.07mg	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

	Cardoon	Boiled Chinese Cabbage	Recommended Dietary Allowance
Calcium	31.8% 318mg	42% 422mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	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	39.7% 3.18mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	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	53.4% 1814mg	49.5% 1683mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	51.4% 771mg	10.3% 154mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.5% 426g	11.7% 433g	3700g per day for Men 19-50 years

Nutrient Comparison: Cardoon VS Boiled Chinese Cabbage per 1 lb

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

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

• 1 pound of Cardoon has 4.3 times more Vitamin B5 and 1.7 times more Vitamin B9 than Boiled Chinese Cabbage.
• While 1 lb of Boiled and Drained Chinese Cabbage contains more Vitamin A, 1.6 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B6 and 13 times more Vitamin C than Raw Cardoon.
• 1 pound of Cardoon have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• 1 pound of Boiled Chinese Cabbage have insufficient amounts of Vitamin B5
• Both Raw Cardoon as well as Boiled and Drained Chinese Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cardoon has 12.2 times more Copper, 3.8 times more Magnesium, 1.8 times more Manganese and 5 times more Sodium than Boiled Chinese Cabbage.
• While 1 lb of Boiled and Drained Chinese Cabbage contains 1.3 times more Calcium, 1.5 times more Iron and 1.3 times more Phosphorus than Raw Cardoon.
• Both Cardoon and Boiled Chinese Cabbage contain similar levels of Potassium and Water per one pound.
• Both Raw Cardoon as well as Boiled and Drained Chinese Cabbage lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cardoon has 2.3 times more Carbohydrate and 1.6 times more Fiber than Boiled Chinese Cabbage.
• While 1 lb of Boiled and Drained Chinese Cabbage contains 2.2 times more Protein than Raw Cardoon.
• 1 pound of Cardoon provide inadequate amounts of Protein
• 1 pound of Boiled Chinese Cabbage provide inadequate amounts of Carbohydrate
• Both Raw Cardoon as well as Boiled and Drained Chinese Cabbage provide inadequate amounts of Energy and Omega 6 in one pound.