Comparing Nutrients in 500 calories Boiled Cardoon VS Boiled Napa Cabbage

Weight per 500 calories

• Boiled Cardoon: 2273g
• Boiled Napa Cabbage: 3571g

Boiled Cardoon has 1.6 times more energy per 100g than Boiled Napa Cabbage. It has very low energy density when compared to other foods. Boiled and Drained Chinese Napa Cabbage having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Cardoon	12%	4%	84%
Boiled Napa Cabbage	35%	9%	56%

Macro Nutrients

	Boiled Cardoon	Boiled Napa Cabbage	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	6.26% 6.07g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	4% 1.3g	32g per day for Men 19-50 years
Omega 3	NA	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	2.73% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	66.2% 86g	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	102% 38.6g	160% 60.7g	38g per day for Men 19-50 years
Protein	31% 17.3g	96% 53.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Cardoon	Boiled Napa Cabbage	Recommended Dietary Allowance
Vitamin A	15% 136μg	190% 1714μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.8% 6.7mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	57% 2.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.4% 0.95mg	486% 6.32mg	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	473% 1893μg	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	627% 564mg	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	Boiled Napa Cabbage	Recommended Dietary Allowance
Calcium	164% 1636mg	114% 1143mg	1000mg per day for Men 19-50 years
Copper	NA	115% 1.04mg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	233% 977mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	238% 5.46mg	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	199% 1393mg	700mg per day for Men 19-50 years
Potassium	262% 8909mg	236% 8036mg	3400mg per day for Men 19-50 years
Selenium	41.3% 22.7μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	267% 4000mg	21.4% 321mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	57.4% 2124g	92% 3401g	3700g per day for Men 19-50 years

Boiled Cardoon VS Boiled Napa Cabbage Nutrients Per 500 Kcal

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

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

• 500 kcal of Boiled and Drained Chinese Napa Cabbage contain 12.6 times more Vitamin A, 3.8 times more Vitamin B1, 2.2 times more Vitamin B2, 2.7 times more Vitamin B3, 1.3 times more Vitamin B5, 6.6 times more Vitamin B6, 3.8 times more Vitamin B9 and 14.6 times more Vitamin C than Boiled and Drained Cardoon.
• Both Boiled and Drained Cardoon as well as Boiled and Drained Chinese Napa Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Boiled Cardoon have 1.4 times more Calcium, 1.5 times more Iron, 2.7 times more Magnesium, 1.6 times more Selenium and 12.4 times more Sodium than Boiled Napa Cabbage.
• While 500 kcal of Boiled and Drained Chinese Napa Cabbage contain 1.8 times more Manganese, 2.7 times more Phosphorus, 1.6 times more Zinc and 1.6 times more Water than Boiled and Drained Cardoon.
• Both Boiled Cardoon and Boiled Napa Cabbage contain similar levels of Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Cardoon have 1.4 times more Carbohydrate than Boiled Napa Cabbage.
• While 500 kcal of Boiled and Drained Chinese Napa Cabbage contain 1.6 times more Fiber and 3.1 times more Protein than Boiled and Drained Cardoon.
• Both Boiled Cardoon and Boiled Napa Cabbage offer comparable quantities of Energy per 500 calories.
• Both Boiled and Drained Cardoon as well as Boiled and Drained Chinese Napa Cabbage provide inadequate amounts of Omega 6 in 500 calories.