Comparing Nutrients in 500 calories Kimchi VS Cardoon

Weight per 500 calories

• Kimchi: 3333g
• Cardoon: 2941g

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

Discover which food has more nutrients per 500 calories - Kimchi or Cardoon?

Macros Ratio

	Protein	Fat	Carbs
Kimchi	24%	24%	52%
Cardoon	14%	5%	81%

Macro Nutrients

	Kimchi	Cardoon	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.7g	3.03% 2.94g	97g per day for Men 19-50 years
Saturated Fat	6.98% 2.23g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	285% 4.57g	NA	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.47g	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	61.5% 80g	92% 120g	130g per day for Men 19-50 years
Sugars	48.7% 35.3g	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	140% 53.3g	124% 47g	38g per day for Men 19-50 years
Protein	65.5% 36.7g	36.8% 20.6g	56g per day for Men 19-50 years

Vitamins

	Kimchi	Cardoon	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.8% 0.33mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	538% 7mg	68% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	55% 8.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	199% 9.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	546% 7.1mg	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	433% 1733μg	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	0% 0mg	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	24.4% 3.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1211% 1453μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kimchi	Cardoon	Recommended Dietary Allowance
Calcium	110% 1100mg	206% 2059mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	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	1042% 83.3mg	257% 20.6mg	8mg per day for Men 19-50 years
Magnesium	111% 467mg	294% 1235mg	420mg per day for Men 19-50 years
Manganese	NA	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	114% 800mg	97% 676mg	700mg per day for Men 19-50 years
Potassium	148% 5033mg	346% 11765mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	1107% 16600mg	333% 5000mg	1500mg per day for Men 19-50 years
Zinc	66.7% 7.33mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	85% 3143g	74.7% 2765g	3700g per day for Men 19-50 years

Kimchi VS Cardoon Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Kimchi or Cardoon?

Lets compare vitamin content per 500 calories of Kimchi vs Cardoon:

• 500 calories of Kimchi have more Vitamin A, 7.9 times more Vitamin B2, 4.2 times more Vitamin B3 and 2.1 times more Vitamin B6 than Cardoon.
• While 500 kcal of Raw Cardoon contain 1.8 times more Vitamin B1 and more Vitamin C than Cabbage Kimchi.
• Both Kimchi and Cardoon provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Kimchi have insufficient amounts of Vitamin C
• 500 calories of Cardoon have insufficient amounts of Vitamin A
• Both Cabbage Kimchi as well as Raw Cardoon have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Kimchi vs Cardoon:

• 500 calories of Kimchi have 4 times more Iron, 2.8 times more Selenium, 3.3 times more Sodium and 1.5 times more Zinc than Cardoon.
• While 500 kcal of Raw Cardoon contain 1.9 times more Calcium, 8.5 times more Copper, 2.6 times more Magnesium and 2.3 times more Potassium than Cabbage Kimchi.
• Both Kimchi and Cardoon contain similar levels of Phosphorus and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Kimchi have 5.7 times more Fat, 2.9 times more Omega 6 and 1.8 times more Protein than Cardoon.
• While 500 kcal of Raw Cardoon contain 1.5 times more Carbohydrate than Cabbage Kimchi.
• Both Kimchi and Cardoon offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Cardoon provide inadequate amounts of Omega 6