Comparing Nutrients in 7 ounces Boiled Cardoon VS Boiled Napa Cabbage

Macros Ratio

	Protein	Fat	Carbs
Boiled Cardoon	12%	4%	84%
Boiled Napa Cabbage	35%	9%	56%

Macro Nutrients

	Boiled Cardoon	Boiled Napa Cabbage	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	0.96% 27.8kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.074% 0.024g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.14% 10.6g	3.68% 4.8g	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	8.88% 3.37g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Boiled Cardoon	Boiled Napa Cabbage	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.65% 0.58mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.85% 0.19mg	3.18% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	27% 0.35mg	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	11% 43.7μg	26.3% 105μg	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	3.75% 3.37mg	35% 31.4mg	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

	Boiled Cardoon	Boiled Napa Cabbage	Recommended Dietary Allowance
Calcium	14.3% 143mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	NA	6.4% 0.058mg	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	18% 1.45mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	11.5% 0.26mg	13.2% 0.3mg	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	6.52% 45.6mg	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	5% 185g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cardoon VS Boiled Napa Cabbage per 7 oz

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

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

• 7 oz of Boiled and Drained Chinese Napa Cabbage contain 8 times more Vitamin A, 2.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B3, 4.2 times more Vitamin B6, 2.4 times more Vitamin B9 and 9.3 times more Vitamin C than Boiled and Drained Cardoon.
• 7 ounces of Boiled Cardoon have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin C
• Both Boiled and Drained Cardoon as well as Boiled and Drained Chinese Napa Cabbage have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Cardoon vs Boiled Napa Cabbage:

• 7 ounces of Boiled Cardoon have 2.3 times more Calcium, 2.4 times more Iron, 4.3 times more Magnesium, 1.7 times more Potassium and 19.6 times more Sodium than Boiled Napa Cabbage.
• While 7 oz of Boiled and Drained Chinese Napa Cabbage contain 1.7 times more Phosphorus than Boiled and Drained Cardoon.
• Both Boiled Cardoon and Boiled Napa Cabbage contain similar levels of Manganese and Water per seven ounces.
• Both Boiled and Drained Cardoon as well as Boiled and Drained Chinese Napa Cabbage lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Cardoon have 2.2 times more Carbohydrate than Boiled Napa Cabbage.
• While 7 oz of Boiled and Drained Chinese Napa Cabbage contain 2 times more Protein than Boiled and Drained Cardoon.
• Both Boiled Cardoon and Boiled Napa Cabbage offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Cardoon provide inadequate amounts of Protein
• 7 ounces of Boiled Napa Cabbage provide inadequate amounts of Carbohydrate
• Both Boiled and Drained Cardoon as well as Boiled and Drained Chinese Napa Cabbage provide inadequate amounts of Energy and Omega 6 in seven ounces.