Comparing Nutrients in 300 calories Boiled Cardoon VS Tomato Juice with Salt

Weight per 300 calories

• Boiled Cardoon: 1364g
• Tomato Juice with Salt: 1765g

Boiled Cardoon has 1.3 times more energy per 100g than Tomato Juice with Salt. It has very low energy density when compared to other foods. Canned Tomato Juice with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Cardoon or Tomato Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Cardoon	12%	4%	84%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Boiled Cardoon	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	5.28% 5.1g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	NA	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	2.3% 0.39g	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	48% 62.3g	130g per day for Men 19-50 years
Sugars	NA	62.8% 45.5g	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	32.4% 23.5g	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	% 22g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	61% 23g	18.6% 7.06g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Cardoon	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	9.1% 82μg	45% 406μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.5% 0.25mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.5% 0.42mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	74.2% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	95% 1.24mg	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	88.2% 353μg	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	1375% 1237mg	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	37.6% 5.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 40.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cardoon	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	98% 982mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	NA	82.4% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.04% 122μg	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	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	140% 586mg	46.2% 194mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	52% 1.2mg	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	48% 335mg	700mg per day for Men 19-50 years
Potassium	157% 5345mg	113% 3829mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	16% 8.82μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	298% 4465mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	17.6% 1.94mg	11mg per day for Men 19-50 years
Water	34.4% 1274g	45% 1663g	3700g per day for Men 19-50 years

Boiled Cardoon VS Tomato Juice With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Cardoon or Tomato Juice with Salt?

Lets compare vitamin content per 300 calories of Boiled Cardoon vs Tomato Juice with Salt:

• 300 kcal of Canned Tomato Juice with Salt contain 5 times more Vitamin A, 7.2 times more Vitamin B1, 3.3 times more Vitamin B2, 3 times more Vitamin B3, 2.2 times more Vitamin B6 and 53.4 times more Vitamin C than Boiled and Drained Cardoon.
• Both Boiled Cardoon and Tomato Juice with Salt provide similar amounts of Vitamin B9 per 300 calories.
• Both Boiled and Drained Cardoon as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Cardoon vs Tomato Juice with Salt:

• 300 calories of Boiled Cardoon have 5.6 times more Calcium, 1.4 times more Iron, 3 times more Magnesium, 1.5 times more Manganese, 1.4 times more Potassium, 1.5 times more Selenium and 1.3 times more Zinc than Tomato Juice with Salt.
• While 300 kcal of Canned Tomato Juice with Salt contain 1.9 times more Sodium and 1.3 times more Water than Boiled and Drained Cardoon.
• Both Boiled Cardoon and Tomato Juice with Salt contain similar levels of Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

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