Comparing Nutrients in 7 ounces Chinese Cabbage VS Cardoon

Macros Ratio

	Protein	Fat	Carbs
Chinese Cabbage	36%	11%	53%
Cardoon	14%	5%	81%

Macro Nutrients

	Chinese Cabbage	Cardoon	Recommended Dietary Allowance
Energy	0.89% 25.8kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.48% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.33% 4.33g	6.2% 8.08g	130g per day for Men 19-50 years
Sugars	3.23% 2.34g	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	5.22% 2g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Chinese Cabbage	Cardoon	Recommended Dietary Allowance
Vitamin A	49% 443μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.17mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	17.7% 0.23mg	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	32.7% 131μg	33.7% 135μg	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	99% 89.3mg	4.4% 3.97mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75.2% 90μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Cabbage	Cardoon	Recommended Dietary Allowance
Calcium	21% 208mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	4.63% 0.042mg	51% 0.46mg	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	20% 1.6mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	22% 0.51mg	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	10.5% 73.4mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	23.3% 794mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	8.6% 129mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	5.1% 189g	5.04% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Cabbage VS Cardoon per 7 oz

Compare the macro and micronutrient content in 7 oz of Chinese Cabbage versus 7 oz of Cardoon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Chinese Cabbage vs Cardoon:

• 7 ounces of Chinese Cabbage have more Vitamin A, 2 times more Vitamin B1, 2.3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.7 times more Vitamin B6 and 22.5 times more Vitamin C than Cardoon.
• While 7 oz of Raw Cardoon contain 3.8 times more Vitamin B5 than Raw Chinese Cabbage.
• Both Chinese Cabbage and Cardoon provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Chinese Cabbage have insufficient amounts of Vitamin B5
• 7 ounces of Cardoon have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Raw Chinese Cabbage as well as Raw Cardoon have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Chinese Cabbage vs Cardoon:

• 7 ounces of Chinese Cabbage have 1.5 times more Calcium and 1.6 times more Phosphorus than Cardoon.
• While 7 oz of Raw Cardoon contain 11 times more Copper, 2.2 times more Magnesium, 1.6 times more Manganese, 1.6 times more Potassium and 2.6 times more Sodium than Raw Chinese Cabbage.
• Both Chinese Cabbage and Cardoon contain similar levels of Iron and Water per seven ounces.
• Both Raw Chinese Cabbage as well as Raw Cardoon lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chinese Cabbage have 2.1 times more Protein than Cardoon.
• While 7 oz of Raw Cardoon contain 1.9 times more Carbohydrate and 1.6 times more Fiber than Raw Chinese Cabbage.
• 7 ounces of Chinese Cabbage provide inadequate amounts of Carbohydrate
• 7 ounces of Cardoon provide inadequate amounts of Protein
• Both Raw Chinese Cabbage as well as Raw Cardoon provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Chinese Cabbage VS Cardoon

What are the health benefits of Chinese Cabbage compared to Cardoon?

Chinese cabbage, also known as Napa cabbage, is a great source of vitamins A, C, and K, as well as fiber and antioxidants. It is low in calories and can help support digestion and boost the immune system. On the other hand, cardoon is a type of thistle that is high in fiber and antioxidants, which can help with digestion and reduce inflammation. Both Chinese cabbage and cardoon are nutritious options, but Chinese cabbage may be more widely available and easier to incorporate into a variety of dishes.

Can I lose weight easier by eating more Chinese Cabbage or Cardoon?

Both Chinese cabbage and cardoon are low in calories and high in fiber, which can help with weight loss. However, Chinese cabbage is lower in calories and higher in water content compared to cardoon, making it a more suitable option for weight loss. Additionally, Chinese cabbage is rich in vitamins and minerals, which can support overall health and weight management. Incorporating Chinese cabbage into your diet can be a great way to support your weight loss goals.

Should I eat more Chinese Cabbage or more Cardoon to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Chinese cabbage is a good source of vitamins and minerals but is low in protein. Cardoon, on the other hand, is also low in protein. To support muscle growth, include protein-rich plant foods such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds in your diet.

What is the environmental impact of producing Chinese Cabbage compared to Cardoon?

Chinese cabbage generally has a lower environmental impact compared to cardoon in terms of water usage, land usage, and greenhouse gas emissions. Chinese cabbage requires less water and land to grow, and it typically has a shorter growing period, resulting in lower overall resource consumption. Additionally, Chinese cabbage is often grown in more temperate regions, reducing the need for energy-intensive climate control. Overall, choosing Chinese cabbage over cardoon can help reduce the environmental footprint of food production.