Comparing Nutrients in 500 calories Boiled Cardoon VS Chinese Cabbage

Weight per 500 calories

• Boiled Cardoon: 2273g
• Chinese Cabbage: 3846g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	7.93% 7.7g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	3.25% 1.04g	32g per day for Men 19-50 years
Omega 3	NA	132% 2.1g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	9.5% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	64.5% 84g	130g per day for Men 19-50 years
Sugars	NA	62.6% 45.4g	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	102% 38.6g	101% 38.5g	38g per day for Men 19-50 years
Protein	31% 17.3g	103% 57.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Cardoon	Chinese Cabbage	Recommended Dietary Allowance
Vitamin A	15% 136μg	953% 8577μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	207% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.8% 6.7mg	120% 19.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	67.7% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.4% 0.95mg	574% 7.46mg	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	125% 500μg	635% 2538μg	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	43% 38.6mg	1923% 1731mg	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	23% 3.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1458% 1750μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cardoon	Chinese Cabbage	Recommended Dietary Allowance
Calcium	164% 1636mg	404% 4038mg	1000mg per day for Men 19-50 years
Copper	NA	89.7% 0.81mg	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	207% 16.6mg	385% 30.8mg	8mg per day for Men 19-50 years
Magnesium	233% 977mg	174% 731mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	266% 6.1mg	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	74.7% 523mg	203% 1423mg	700mg per day for Men 19-50 years
Potassium	262% 8909mg	285% 9692mg	3400mg per day for Men 19-50 years
Selenium	41.3% 22.7μg	35% 19.2μg	55μg per day for Men 19-50 years
Sodium	267% 4000mg	167% 2500mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	57.4% 2124g	99% 3666g	3700g per day for Men 19-50 years

Boiled Cardoon VS Chinese Cabbage Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Cardoon or Chinese Cabbage?

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

• 500 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 500 calories.

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

• 500 calories of Boiled Cardoon have 1.3 times more Magnesium and 1.6 times more Sodium than Chinese Cabbage.
• While 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Cardoon have 1.4 times more Carbohydrate than Chinese Cabbage.
• While 500 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 500 calories.
• Both Boiled and Drained Cardoon as well as Raw Chinese Cabbage provide inadequate amounts of Omega 6 in 500 calories.