Comparing Nutrients in 300 calories Boiled Napa Cabbage VS Boiled Cardoon

Weight per 300 calories

• Boiled Napa Cabbage: 2143g
• Boiled Cardoon: 1364g

Boiled and Drained Cardoon has 1.6 times more energy per unit of mass than Boiled and Drained Chinese Napa Cabbage, which is very low in comparison to other foods. Boiled Napa Cabbage having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Napa Cabbage	35%	9%	56%
Boiled Cardoon	12%	4%	84%

Macro Nutrients

	Boiled Napa Cabbage	Boiled Cardoon	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.76% 3.64g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	64.3% 1.03g	NA	1.6g per day for Men 19-50 years
Omega 6	1.64% 0.28g	3.53% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.7% 51.6g	56% 72.7g	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	96% 36.4g	61% 23g	38g per day for Men 19-50 years
Protein	57.4% 32g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Napa Cabbage	Boiled Cardoon	Recommended Dietary Allowance
Vitamin A	114% 1029μg	9.1% 82μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	20.5% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.5% 0.94mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	292% 3.8mg	44% 0.57mg	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	284% 1136μg	75% 300μg	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	376% 339mg	25.8% 23mg	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 Napa Cabbage	Boiled Cardoon	Recommended Dietary Allowance
Calcium	68.6% 686mg	98% 982mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	NA	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	80.4% 6.43mg	124% 9.95mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	140% 586mg	420mg per day for Men 19-50 years
Manganese	143% 3.28mg	79% 1.8mg	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	119% 836mg	45% 314mg	700mg per day for Men 19-50 years
Potassium	142% 4821mg	157% 5345mg	3400mg per day for Men 19-50 years
Selenium	15.6% 8.57μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	13% 193mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	55% 2041g	34.4% 1274g	3700g per day for Men 19-50 years

Boiled Napa Cabbage VS Boiled Cardoon Nutrients Per 300 Kcal

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

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

• 300 calories of Boiled Napa Cabbage have 12.6 times more Vitamin A, 3.8 times more Vitamin B1, 2.2 times more Vitamin B2, 2.7 times more Vitamin B3, 1.3 times more Vitamin B5, 6.6 times more Vitamin B6, 3.8 times more Vitamin B9 and 14.6 times more Vitamin C than Boiled Cardoon.
• Both Boiled and Drained Chinese Napa Cabbage as well as Boiled and Drained Cardoon have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Napa Cabbage vs Boiled Cardoon:

• 300 calories of Boiled Napa Cabbage have 1.8 times more Manganese, 2.7 times more Phosphorus, 1.6 times more Zinc and 1.6 times more Water than Boiled Cardoon.
• While 300 kcal of Boiled and Drained Cardoon contain 1.4 times more Calcium, 1.5 times more Iron, 2.7 times more Magnesium, 1.6 times more Selenium and 12.4 times more Sodium than Boiled and Drained Chinese Napa Cabbage.
• Both Boiled Napa Cabbage and Boiled Cardoon contain similar levels of Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Napa Cabbage have 1.6 times more Fiber and 3.1 times more Protein than Boiled Cardoon.
• While 300 kcal of Boiled and Drained Cardoon contain 1.4 times more Carbohydrate than Boiled and Drained Chinese Napa Cabbage.
• Both Boiled Napa Cabbage and Boiled Cardoon offer comparable quantities of Energy per 300 calories.
• Both Boiled and Drained Chinese Napa Cabbage as well as Boiled and Drained Cardoon provide inadequate amounts of Omega 6 in 300 calories.