Comparing Nutrients in 300 calories Boiled Cardoon VS Cardoon

Weight per 300 calories

• Boiled Cardoon: 1364g
• Cardoon: 1765g

Boiled Cardoon has 1.3 times more energy per 100g than Cardoon. It has very low energy density when compared to other foods. Raw Cardoon having very low energy density.

Which food has more nutrients per 300 calories - Boiled Cardoon or Cardoon?

Macros Ratio

	Protein	Fat	Carbs
Boiled Cardoon	12%	4%	84%
Cardoon	14%	5%	81%

Macro Nutrients

	Boiled Cardoon	Cardoon	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.61% 0.19g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	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	56% 72.7g	55.2% 72g	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	61% 23g	74.3% 28.2g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Cardoon	Cardoon	Recommended Dietary Allowance
Vitamin A	9.1% 82μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.5% 0.25mg	29.4% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.5% 0.42mg	40.7% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	119% 5.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	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	75% 300μg	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	25.8% 23mg	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	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 Cardoon	Cardoon	Recommended Dietary Allowance
Calcium	98% 982mg	124% 1235mg	1000mg per day for Men 19-50 years
Copper	NA	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	124% 9.95mg	154% 12.4mg	8mg per day for Men 19-50 years
Magnesium	140% 586mg	176% 741mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	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	45% 314mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	157% 5345mg	208% 7059mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	200% 3000mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	34.4% 1274g	45% 1659g	3700g per day for Men 19-50 years

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

• Boiled and Drained Cardoon has more Vitamin A than Raw Cardoon.
• While Raw Cardoon contains 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 4.5 times more Vitamin B5, 3.6 times more Vitamin B6, 4 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Cardoon.
• Both Boiled and Drained Cardoon as well as Raw Cardoon have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Cardoon vs Cardoon:

• Boiled and Drained Cardoon has 3.9 times more Selenium than Raw Cardoon.
• While Raw Cardoon contains 1.3 times more Calcium, 1.3 times more Magnesium, 2.5 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Water than Boiled and Drained Cardoon.
• Both Boiled and Drained Cardoon and Raw Cardoon have similar amounts of Iron, Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Boiled and Drained Cardoon and Raw Cardoon have similar amounts of macro-nutrients per 300 kcal
• Both Boiled and Drained Cardoon and Raw Cardoon have similar amounts of Energy, Omega 6, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Boiled and Drained Cardoon as well as Raw Cardoon have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.