Comparing Nutrients in 5 ounces Cardoon VS Boiled Chinese Cabbage

Macros Ratio

	Protein	Fat	Carbs
Cardoon	14%	5%	81%
Boiled Chinese Cabbage	42%	10%	48%

Macro Nutrients

	Cardoon	Boiled Chinese Cabbage	Recommended Dietary Allowance
Energy	0.83% 24kcal	0.59% 17kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	NA	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.44% 5.77g	1.94% 2.52g	130g per day for Men 19-50 years
Sugars	NA	1.62% 1.18g	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	5.97% 2.27g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	3.95% 2.2g	56g per day for Men 19-50 years

Vitamins

	Cardoon	Boiled Chinese Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.4% 301μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	2.24% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	18% 0.24mg	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	24% 96μg	14.5% 58μg	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	3.15% 2.83mg	41% 37mg	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	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	40% 48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cardoon	Boiled Chinese Cabbage	Recommended Dietary Allowance
Calcium	9.92% 99mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	3% 0.027mg	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	12.4% 0.99mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	8.87% 0.2mg	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	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	16.7% 567mg	15.5% 526mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	16% 241mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.66% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Cardoon VS Boiled Chinese Cabbage per 5 oz

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

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

• 5 ounces of Cardoon have 4.3 times more Vitamin B5 and 1.7 times more Vitamin B9 than Boiled Chinese Cabbage.
• While 5 oz of Boiled and Drained Chinese Cabbage contain more Vitamin A, 1.6 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B6 and 13 times more Vitamin C than Raw Cardoon.
• 5 ounces of Cardoon have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• 5 ounces of Boiled Chinese Cabbage have insufficient amounts of Vitamin B5
• Both Raw Cardoon as well as Boiled and Drained Chinese Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cardoon have 12.2 times more Copper, 3.8 times more Magnesium, 1.8 times more Manganese and 5 times more Sodium than Boiled Chinese Cabbage.
• While 5 oz of Boiled and Drained Chinese Cabbage contain 1.3 times more Calcium, 1.5 times more Iron and 1.3 times more Phosphorus than Raw Cardoon.
• Both Cardoon and Boiled Chinese Cabbage contain similar levels of Potassium and Water per five ounces.
• Both Raw Cardoon as well as Boiled and Drained Chinese Cabbage lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cardoon have 2.3 times more Carbohydrate and 1.6 times more Fiber than Boiled Chinese Cabbage.
• While 5 oz of Boiled and Drained Chinese Cabbage contain 2.2 times more Protein than Raw Cardoon.
• 5 ounces of Cardoon provide inadequate amounts of Protein
• 5 ounces of Boiled Chinese Cabbage provide inadequate amounts of Carbohydrate
• Both Raw Cardoon as well as Boiled and Drained Chinese Cabbage provide inadequate amounts of Energy and Omega 6 in five ounces.