Comparing Nutrients in 300 calories Boiled Cardoon VS Chinese Cabbage

Weight per 300 calories

• Boiled Cardoon: 1364g
• Chinese Cabbage: 2308g

Boiled Cardoon has 1.7 times more energy per 100g than Chinese Cabbage. It has very low energy density when compared to other foods. Raw Chinese Cabbage having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Cardoon	12%	4%	84%
Chinese Cabbage	36%	11%	53%

Macro Nutrients

	Boiled Cardoon	Chinese Cabbage	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	4.76% 4.6g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.95% 0.62g	32g per day for Men 19-50 years
Omega 3	NA	79.3% 1.27g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.7g	38.7% 50.3g	130g per day for Men 19-50 years
Sugars	NA	37.6% 27.2g	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	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	61% 23g	60.7% 23g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	62% 34.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Cardoon	Chinese Cabbage	Recommended Dietary Allowance
Vitamin A	9.1% 82μg	572% 5146μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.5% 0.25mg	77% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.5% 0.42mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	344% 4.48mg	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	75% 300μg	381% 1523μg	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	25.8% 23mg	1154% 1038mg	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	14% 2.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	875% 1050μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cardoon	Chinese Cabbage	Recommended Dietary Allowance
Calcium	98% 982mg	242% 2423mg	1000mg per day for Men 19-50 years
Copper	NA	54% 0.48mg	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	124% 9.95mg	231% 18.5mg	8mg per day for Men 19-50 years
Magnesium	140% 586mg	104% 438mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	160% 3.67mg	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	45% 314mg	122% 854mg	700mg per day for Men 19-50 years
Potassium	157% 5345mg	171% 5815mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	100% 1500mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	34.4% 1274g	59.5% 2200g	3700g per day for Men 19-50 years

Boiled Cardoon VS Chinese Cabbage Nutrients Per 300 Kcal

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

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

• 300 kcal of Raw Chinese Cabbage contain 62.9 times more Vitamin A, 3.8 times more Vitamin B1, 3.8 times more Vitamin B2, 2.9 times more Vitamin B3, 1.5 times more Vitamin B5, 7.8 times more Vitamin B6, 5.1 times more Vitamin B9 and 44.8 times more Vitamin C than Boiled and Drained Cardoon.
• Both Boiled and Drained Cardoon as well as Raw Chinese Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled Cardoon have 1.3 times more Magnesium and 1.6 times more Sodium than Chinese Cabbage.
• While 300 kcal of Raw Chinese Cabbage contain 2.5 times more Calcium, 1.9 times more Iron, 2 times more Manganese, 2.7 times more Phosphorus, 1.8 times more Zinc and 1.7 times more Water than Boiled and Drained Cardoon.
• Both Boiled Cardoon and Chinese Cabbage contain similar levels of Potassium and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Cardoon have 1.4 times more Carbohydrate than Chinese Cabbage.
• While 300 kcal of Raw Chinese Cabbage contain 3.3 times more Protein than Boiled and Drained Cardoon.
• Both Boiled Cardoon and Chinese Cabbage offer comparable quantities of Energy and Fiber per 300 calories.
• Both Boiled and Drained Cardoon as well as Raw Chinese Cabbage provide inadequate amounts of Omega 6 in 300 calories.