Comparing Nutrients in 500 calories Boiled Napa Cabbage VS Cardoon

Weight per 500 calories

• Boiled Napa Cabbage: 3571g
• Cardoon: 2941g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 500 calories - Boiled Napa Cabbage or Cardoon?

Macros Ratio

	Protein	Fat	Carbs
Boiled Napa Cabbage	35%	9%	56%
Cardoon	14%	5%	81%

Macro Nutrients

	Boiled Napa Cabbage	Cardoon	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.26% 6.07g	3.03% 2.94g	97g per day for Men 19-50 years
Saturated Fat	4% 1.3g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	NA	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	7.1% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.2% 86g	92% 120g	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	160% 60.7g	124% 47g	38g per day for Men 19-50 years
Protein	96% 53.6g	36.8% 20.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Napa Cabbage	Cardoon	Recommended Dietary Allowance
Vitamin A	190% 1714μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	131% 1.57mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.57mg	68% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	55% 8.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57% 2.86mg	199% 9.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	486% 6.32mg	262% 3.4mg	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	473% 1893μg	500% 2000μg	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	627% 564mg	65.4% 59mg	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	Cardoon	Recommended Dietary Allowance
Calcium	114% 1143mg	206% 2059mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	755% 6.8mg	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	134% 10.7mg	257% 20.6mg	8mg per day for Men 19-50 years
Magnesium	85% 357mg	294% 1235mg	420mg per day for Men 19-50 years
Manganese	238% 5.46mg	327% 7.53mg	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	199% 1393mg	97% 676mg	700mg per day for Men 19-50 years
Potassium	236% 8036mg	346% 11765mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	21.4% 321mg	333% 5000mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	92% 3401g	74.7% 2765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Napa Cabbage vs Cardoon:

• Boiled and Drained Chinese Napa Cabbage has more Vitamin A, 2.7 times more Vitamin B1, 1.8 times more Vitamin B2, 2 times more Vitamin B3, 1.9 times more Vitamin B6 and 9.6 times more Vitamin C than Raw Cardoon.
• While Raw Cardoon contains 3.5 times more Vitamin B5 than Boiled and Drained Chinese Napa Cabbage.
• Both Boiled and Drained Chinese Napa Cabbage and Raw Cardoon have similar amounts of Vitamin B9 per 500 kcal.
• Both Boiled and Drained Chinese Napa Cabbage as well as Raw Cardoon have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Napa Cabbage vs Cardoon:

• Boiled and Drained Chinese Napa Cabbage has 2.1 times more Phosphorus, 2.4 times more Selenium, 1.3 times more Zinc and 1.2 times more Water than Raw Cardoon.
• While Raw Cardoon contains 1.8 times more Calcium, 6.6 times more Copper, 1.9 times more Iron, 3.5 times more Magnesium, 1.4 times more Manganese, 1.5 times more Potassium and 15.6 times more Sodium than Boiled and Drained Chinese Napa Cabbage.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Chinese Napa Cabbage has 2.1 times more Fat, 1.3 times more Fiber and 2.6 times more Protein than Raw Cardoon.
• While Raw Cardoon contains 2.6 times more Omega 6 and 1.4 times more Carbohydrate than Boiled and Drained Chinese Napa Cabbage.
• Both Boiled and Drained Chinese Napa Cabbage and Raw Cardoon have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Chinese Napa Cabbage as well as Raw Cardoon have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.