Comparing Nutrients in 5 ounces Napa Cabbage VS Boiled Cardoon

Macros Ratio

	Protein	Fat	Carbs
Napa Cabbage	25%	9%	66%
Boiled Cardoon	12%	4%	84%

Macro Nutrients

	Napa Cabbage	Boiled Cardoon	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	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	0.19% 0.061g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	5.05% 0.081g	NA	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.021g	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	3.52% 4.58g	5.8% 7.56g	130g per day for Men 19-50 years
Sugars	2.76% 2g	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	4.48% 1.7g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Napa Cabbage	Boiled Cardoon	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	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	5.45% 0.071mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.98% 0.15mg	2.75% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.3% 0.33mg	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	28% 112μg	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	42.5% 38.3mg	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	1.13% 0.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50.7% 61μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Napa Cabbage	Boiled Cardoon	Recommended Dietary Allowance
Calcium	11% 109mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	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	5.5% 0.44mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	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	5.87% 41mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	9.92% 337mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	16.6% 249mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.6% 132g	3700g per day for Men 19-50 years

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

• Raw Chinese Napa Cabbage has 2.7 times more Vitamin A, 2.2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 5.5 times more Vitamin B6, 3.6 times more Vitamin B9 and 15.9 times more Vitamin C than Boiled and Drained Cardoon.
• Both Raw Chinese Napa Cabbage and Boiled and Drained Cardoon have similar amounts of Vitamin B5 per 5 oz.
• Both Raw Chinese Napa Cabbage as well as Boiled and Drained Cardoon have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Chinese Napa Cabbage has 1.4 times more Manganese, 1.3 times more Phosphorus and 1.3 times more Zinc than Boiled and Drained Cardoon.
• While Boiled and Drained Cardoon contains 2.4 times more Iron, 3.3 times more Magnesium, 1.6 times more Potassium, 1.7 times more Selenium and 19.6 times more Sodium than Raw Chinese Napa Cabbage.
• Both Raw Chinese Napa Cabbage and Boiled and Drained Cardoon have similar amounts of Calcium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Chinese Napa Cabbage has 1.6 times more Protein than Boiled and Drained Cardoon.
• While Boiled and Drained Cardoon contains 1.7 times more Carbohydrate and 1.4 times more Fiber than Raw Chinese Napa Cabbage.
• Both Raw Chinese Napa Cabbage as well as Boiled and Drained Cardoon have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.