Comparing Nutrients in 300 calories Chinese Cabbage VS Cardoon

Weight per 300 calories

• Chinese Cabbage: 2308g
• Cardoon: 1765g

Raw Cardoon has 1.3 times more energy per unit of mass than Raw Chinese Cabbage, which is very low in comparison to other foods. Chinese Cabbage having very low energy density.

Discover which food has more nutrients per 300 calories - Chinese Cabbage or Cardoon?

Macros Ratio

	Protein	Fat	Carbs
Chinese Cabbage	36%	11%	53%
Cardoon	14%	5%	81%

Macro Nutrients

	Chinese Cabbage	Cardoon	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.76% 4.6g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	1.95% 0.62g	0.61% 0.19g	32g per day for Men 19-50 years
Omega 3	79.3% 1.27g	NA	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	4.26% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.7% 50.3g	55.2% 72g	130g per day for Men 19-50 years
Sugars	37.6% 27.2g	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	60.7% 23g	74.3% 28.2g	38g per day for Men 19-50 years
Protein	62% 34.6g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Chinese Cabbage	Cardoon	Recommended Dietary Allowance
Vitamin A	572% 5146μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.92mg	29.4% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	40.7% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	119% 5.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	344% 4.48mg	157% 2.05mg	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	381% 1523μg	300% 1200μg	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	1154% 1038mg	39.2% 35.3mg	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	14% 2.08mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	875% 1050μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Cabbage	Cardoon	Recommended Dietary Allowance
Calcium	242% 2423mg	124% 1235mg	1000mg per day for Men 19-50 years
Copper	54% 0.48mg	453% 4.08mg	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	231% 18.5mg	154% 12.4mg	8mg per day for Men 19-50 years
Magnesium	104% 438mg	176% 741mg	420mg per day for Men 19-50 years
Manganese	160% 3.67mg	196% 4.5mg	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	122% 854mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	171% 5815mg	208% 7059mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	100% 1500mg	200% 3000mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	59.5% 2200g	45% 1659g	3700g per day for Men 19-50 years

Chinese Cabbage VS Cardoon Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Chinese Cabbage or Cardoon?

Lets compare vitamin content per 300 calories of Chinese Cabbage vs Cardoon:

• 300 calories of Chinese Cabbage have more Vitamin A, 2.6 times more Vitamin B1, 3.1 times more Vitamin B2, 2.2 times more Vitamin B3, 2.2 times more Vitamin B6, 1.3 times more Vitamin B9 and 29.4 times more Vitamin C than Cardoon.
• While 300 kcal of Raw Cardoon contain 2.9 times more Vitamin B5 than Raw Chinese Cabbage.
• 300 calories of Cardoon have insufficient amounts of Vitamin A
• Both Raw Chinese Cabbage as well as Raw Cardoon have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Chinese Cabbage vs Cardoon:

• 300 calories of Chinese Cabbage have 2 times more Calcium, 1.5 times more Iron, 2.1 times more Phosphorus, 3.3 times more Selenium, 1.5 times more Zinc and 1.3 times more Water than Cardoon.
• While 300 kcal of Raw Cardoon contain 8.4 times more Copper, 1.7 times more Magnesium and 2 times more Sodium than Raw Chinese Cabbage.
• Both Chinese Cabbage and Cardoon contain similar levels of Manganese and Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Chinese Cabbage have 2.8 times more Protein than Cardoon.
• While 300 kcal of Raw Cardoon contain 1.4 times more Carbohydrate than Raw Chinese Cabbage.
• Both Chinese Cabbage and Cardoon offer comparable quantities of Energy and Fiber per 300 calories.
• Both Raw Chinese Cabbage as well as Raw Cardoon provide inadequate amounts of Omega 6 in 300 calories.