Comparing Nutrients in 5 ounces Chinese Cabbage VS Boiled Cardoon

Macros Ratio

	Protein	Fat	Carbs
Chinese Cabbage	36%	11%	53%
Boiled Cardoon	12%	4%	84%

Macro Nutrients

	Chinese Cabbage	Boiled Cardoon	Recommended Dietary Allowance
Energy	0.64% 18.4kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	4.87% 0.078g	NA	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.38% 3.1g	5.8% 7.56g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	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	3.73% 1.4g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Chinese Cabbage	Boiled Cardoon	Recommended Dietary Allowance
Vitamin A	35% 316μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.12mg	2.75% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	4.58% 0.06mg	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	23.4% 94μg	7.8% 31μg	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	71% 63.8mg	2.68% 2.4mg	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	0.85% 0.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.7% 64.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Cabbage	Boiled Cardoon	Recommended Dietary Allowance
Calcium	15% 149mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	3.3% 0.03mg	NA	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	14% 1.13mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	9.8% 0.23mg	8.2% 0.19mg	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	7.5% 52.4mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	6.14% 92mg	16.6% 249mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.65% 135g	3.6% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Cabbage VS Boiled Cardoon per 5 oz

Compare the macro and micronutrient content in 5 oz of Chinese Cabbage versus 5 oz of Boiled Cardoon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Chinese Cabbage vs Boiled Cardoon:

• 5 ounces of Chinese Cabbage have 37.2 times more Vitamin A, 2.2 times more Vitamin B1, 2.3 times more Vitamin B2, 1.7 times more Vitamin B3, 4.6 times more Vitamin B6, 3 times more Vitamin B9 and 26.5 times more Vitamin C than Boiled Cardoon.
• 5 ounces of Boiled Cardoon have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin C
• Both Raw Chinese Cabbage as well as Boiled and Drained Cardoon have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Chinese Cabbage vs Boiled Cardoon:

• 5 ounces of Chinese Cabbage have 1.5 times more Calcium and 1.6 times more Phosphorus than Boiled Cardoon.
• While 5 oz of Boiled and Drained Cardoon contain 2.3 times more Magnesium, 1.6 times more Potassium and 2.7 times more Sodium than Raw Chinese Cabbage.
• Both Chinese Cabbage and Boiled Cardoon contain similar levels of Iron, Manganese and Water per five ounces.
• Both Raw Chinese Cabbage as well as Boiled and Drained Cardoon lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chinese Cabbage have 2 times more Protein than Boiled Cardoon.
• While 5 oz of Boiled and Drained Cardoon contain 2.4 times more Carbohydrate and 1.7 times more Fiber than Raw Chinese Cabbage.
• 5 ounces of Chinese Cabbage provide inadequate amounts of Carbohydrate
• 5 ounces of Boiled Cardoon provide inadequate amounts of Protein
• Both Raw Chinese Cabbage as well as Boiled and Drained Cardoon provide inadequate amounts of Energy and Omega 6 in five ounces.