Comparing Nutrients in 5 ounces Boiled Cardoon with Salt VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Cardoon with Salt	13%	4%	83%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Boiled Cardoon with Salt	Blanched Almonds	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	NA	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.17% 6.7g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	NA	9.05% 6.56g	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	0% 0g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 6.32g	g per day for Men 19-50 years
Fiber	6.34% 2.4g	37% 14g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Cardoon with Salt	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.75% 0.14mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	12.5% 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	7.8% 31μg	17.4% 69.5μg	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	2.68% 2.4mg	0% 0mg	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	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cardoon with Salt	Blanched Almonds	Recommended Dietary Allowance
Calcium	10.2% 102mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	4.57% 0.041mg	162% 1.46mg	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	13% 1.03mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	113% 2.6mg	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	4.66% 32.6mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	39% 584mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	3.6% 132g	0.17% 6.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cardoon with Salt VS Blanched Almonds per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Cardoon with Salt vs Blanched Almonds:

• 5 oz of Blanched Almonds contain 10.6 times more Vitamin B1, 22.9 times more Vitamin B2, 11.9 times more Vitamin B3, 3.2 times more Vitamin B5, 2.7 times more Vitamin B6 and 2.2 times more Vitamin B9 than Boiled and Drained Cardoon with Salt.
• 5 ounces of Boiled Cardoon with Salt have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Boiled and Drained Cardoon with Salt as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Cardoon with Salt vs Blanched Almonds:

• 5 ounces of Boiled Cardoon with Salt have 21.7 times more Sodium and 20.7 times more Water than Blanched Almonds.
• While 5 oz of Blanched Almonds contain 3.3 times more Calcium, 35.4 times more Copper, 4.5 times more Iron, 6.2 times more Magnesium, 13.8 times more Manganese, 20.9 times more Phosphorus, 1.7 times more Potassium, 3.2 times more Selenium and 16.5 times more Zinc than Boiled and Drained Cardoon with Salt.
• 5 ounces of Boiled Cardoon with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Blanched Almonds contain 29.5 times more Energy, 477.5 times more Fat, 329.4 times more Saturated Fat, 281 times more Omega 6, 3.9 times more Carbohydrate, 5.8 times more Fiber and 28.2 times more Protein than Boiled and Drained Cardoon with Salt.
• 5 ounces of Boiled Cardoon with Salt provide inadequate amounts of Energy, Omega 6 and Protein