Comparing Nutrients in 7 ounces Cardoon VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Cardoon	14%	5%	81%
Almond paste	8%	52%	40%

Macro Nutrients

	Cardoon	Almond paste	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	NA	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.2% 8.08g	73% 95g	130g per day for Men 19-50 years
Sugars	NA	99% 72g	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	8.36% 3.18g	25% 9.53g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Cardoon	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	5.5% 0.071mg	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	33.7% 135μg	36.2% 145μg	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	4.4% 3.97mg	0.22% 0.2mg	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	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cardoon	Almond paste	Recommended Dietary Allowance
Calcium	14% 139mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	100% 0.9mg	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	17.4% 1.4mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	74% 1.7mg	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	73% 512mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	22.5% 337mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	5.04% 187g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Cardoon VS Almond paste per 7 oz

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

Lets compare vitamin content per 7 ounces of Cardoon vs Almond paste:

• 7 ounces of Cardoon have 3 times more Vitamin B5, 3.2 times more Vitamin B6 and 20 times more Vitamin C than Almond paste.
• While 7 oz of Almond paste contain 4.1 times more Vitamin B1, 13.8 times more Vitamin B2 and 4.7 times more Vitamin B3 than Raw Cardoon.
• Both Cardoon and Almond paste provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cardoon have insufficient amounts of Vitamin B1 and Vitamin B3
• 7 ounces of Almond paste have insufficient amounts of Vitamin C
• Both Raw Cardoon as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cardoon vs Almond paste:

• 7 ounces of Cardoon have 1.3 times more Potassium, 18.9 times more Sodium and 6.7 times more Water than Almond paste.
• While 7 oz of Almond paste contain 2.5 times more Calcium, 2 times more Copper, 2.3 times more Iron, 3.1 times more Magnesium, 3.3 times more Manganese, 11.2 times more Phosphorus, 21 times more Selenium and 8.7 times more Zinc than Raw Cardoon.
• 7 ounces of Cardoon lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Almond paste contain 26.9 times more Energy, 277.4 times more Fat, 239 times more Saturated Fat, 136 times more Omega 6, 11.7 times more Carbohydrate, 3 times more Fiber and 12.9 times more Protein than Raw Cardoon.
• 7 ounces of Cardoon provide inadequate amounts of Energy, Omega 6 and Protein