Comparing Nutrients in 5 ounces Boiled Napa Cabbage VS 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	0.68% 20kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	NA	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.4g	4.44% 5.77g	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	6.34% 2.4g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Boiled Napa Cabbage	Cardoon	Recommended Dietary Allowance
Vitamin A	7.56% 68μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.27% 0.11mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.3% 0.25mg	12.6% 0.16mg	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	18.8% 75μg	24% 96μg	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	25% 22.4mg	3.15% 2.83mg	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	4.54% 45.4mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	4.57% 0.041mg	36.4% 0.33mg	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	5.3% 0.43mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	9.43% 0.22mg	15.8% 0.36mg	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	7.9% 55.3mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	16.7% 567mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	16% 241mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.65% 135g	3.6% 133g	3700g per day for Men 19-50 years

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

• Boiled and Drained Chinese Napa Cabbage has more Vitamin A, 2.2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B6 and 7.9 times more Vitamin C than Raw Cardoon.
• While Raw Cardoon contains 4.2 times more Vitamin B5 and 1.3 times more Vitamin B9 than Boiled and Drained Chinese Napa Cabbage.
• Both Boiled and Drained Chinese Napa Cabbage as well as Raw Cardoon have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled and Drained Chinese Napa Cabbage has 1.7 times more Phosphorus than Raw Cardoon.
• While Raw Cardoon contains 2.2 times more Calcium, 8 times more Copper, 2.3 times more Iron, 4.2 times more Magnesium, 1.7 times more Manganese, 1.8 times more Potassium and 18.9 times more Sodium than Boiled and Drained Chinese Napa Cabbage.
• Both Boiled and Drained Chinese Napa Cabbage and Raw Cardoon have similar amounts of Zinc and Water per 5 oz.
• Both Boiled and Drained Chinese Napa Cabbage as well as Raw Cardoon have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Chinese Napa Cabbage has 2.1 times more Protein than Raw Cardoon.
• While Raw Cardoon contains 1.7 times more Carbohydrate than Boiled and Drained Chinese Napa Cabbage.
• Both Boiled and Drained Chinese Napa Cabbage and Raw Cardoon have similar amounts of Fiber per 5 oz.
• Both Boiled and Drained Chinese Napa Cabbage as well as Raw Cardoon have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.