Comparing Nutrients in 5 ounces Cardoon VS Boiled Cardoon

Macros Ratio

	Protein	Fat	Carbs
Cardoon	14%	5%	81%
Boiled Cardoon	12%	4%	84%

Macro Nutrients

	Cardoon	Boiled Cardoon	Recommended Dietary Allowance
Energy	0.83% 24kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	4.44% 5.77g	5.8% 7.56g	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	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Cardoon	Boiled Cardoon	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	2.75% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	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	24% 96μg	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	3.15% 2.83mg	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	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 Cardoon	Recommended Dietary Allowance
Calcium	9.92% 99mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	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	12.4% 0.99mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	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	4.66% 32.6mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	16.7% 567mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	16% 241mg	16.6% 249mg	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	3.6% 132g	3700g per day for Men 19-50 years

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

• Raw Cardoon has 3.5 times more Vitamin B5, 2.8 times more Vitamin B6 and 3.1 times more Vitamin B9 than Boiled and Drained Cardoon.
• Both Raw Cardoon and Boiled and Drained Cardoon have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C per 5 oz.
• Both Raw Cardoon as well as Boiled and Drained Cardoon have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cardoon vs Boiled Cardoon:

• Raw Cardoon has 1.9 times more Manganese than Boiled and Drained Cardoon.
• While Boiled and Drained Cardoon contains 5 times more Selenium than Raw Cardoon.
• Both Raw Cardoon and Boiled and Drained Cardoon have similar amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Cardoon contains 1.3 times more Carbohydrate than Raw Cardoon.
• Both Raw Cardoon and Boiled and Drained Cardoon have similar amounts of Fiber and Protein per 5 oz.
• Both Raw Cardoon as well as Boiled and Drained Cardoon have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.