Comparing Nutrients in 5 ounces Cardoon VS Boiled Napa Cabbage

Macros Ratio

	Protein	Fat	Carbs
Cardoon	14%	5%	81%
Boiled Napa Cabbage	35%	9%	56%

Macro Nutrients

	Cardoon	Boiled Napa Cabbage	Recommended Dietary Allowance
Energy	0.83% 24kcal	0.68% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	NA	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.11% 0.018g	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	2.63% 3.4g	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	5.97% 2.27g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	3.8% 2.13g	56g per day for Men 19-50 years

Vitamins

	Cardoon	Boiled Napa Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	2.27% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	19.3% 0.25mg	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	18.8% 75μg	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	25% 22.4mg	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	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

	Cardoon	Boiled Napa Cabbage	Recommended Dietary Allowance
Calcium	9.92% 99mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	4.57% 0.041mg	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	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	9.43% 0.22mg	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	7.9% 55.3mg	700mg per day for Men 19-50 years
Potassium	16.7% 567mg	9.4% 319mg	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	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.65% 135g	3700g per day for Men 19-50 years

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

• Raw Cardoon has 4.2 times more Vitamin B5 and 1.3 times more Vitamin B9 than Boiled and Drained Chinese Napa Cabbage.
• While Boiled and Drained Chinese Napa Cabbage contains 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.
• Both Raw Cardoon as well as Boiled and Drained Chinese Napa Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Cardoon has 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.
• While Boiled and Drained Chinese Napa Cabbage contains 1.7 times more Phosphorus than Raw Cardoon.
• Both Raw Cardoon and Boiled and Drained Chinese Napa Cabbage have similar amounts of Zinc and Water per 5 oz.
• Both Raw Cardoon as well as Boiled and Drained Chinese Napa Cabbage have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

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