Comparing Nutrients in 100 grams Boiled Napa Cabbage VS Boiled Cardoon

Macros Ratio

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

Macro Nutrients

	Boiled Napa Cabbage	Boiled Cardoon	Recommended Dietary Allowance
Energy	0.48% 14kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.038% 0.012g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	NA	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.85% 2.4g	4.1% 5.33g	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	4.47% 1.7g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	2.68% 1.5g	1.36% 0.76g	56g per day for Men 19-50 years

Vitamins

	Boiled Napa Cabbage	Boiled Cardoon	Recommended Dietary Allowance
Vitamin A	5.33% 48μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.67% 0.044mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	1.84% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.08mg	1.94% 0.097mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	3.23% 0.042mg	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	13.3% 53μg	5.5% 22μg	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	17.6% 16mg	1.9% 1.7mg	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 Napa Cabbage	Boiled Cardoon	Recommended Dietary Allowance
Calcium	3.2% 32mg	7.2% 72mg	1000mg per day for Men 19-50 years
Copper	3.22% 0.029mg	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	3.75% 0.3mg	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	6.65% 0.15mg	5.8% 0.13mg	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	5.57% 39mg	3.3% 23mg	700mg per day for Men 19-50 years
Potassium	6.6% 225mg	11.5% 392mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	1.64% 0.18mg	1.64% 0.18mg	11mg per day for Men 19-50 years
Water	2.57% 95g	2.53% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Napa Cabbage vs Boiled Cardoon:

• Boiled and Drained Chinese Napa Cabbage has 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.
• Both Boiled and Drained Chinese Napa Cabbage and Boiled and Drained Cardoon have similar amounts of Vitamin B5 per 100 g.
• Both Boiled and Drained Chinese Napa Cabbage as well as Boiled and Drained Cardoon have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Napa Cabbage vs Boiled Cardoon:

• Boiled and Drained Chinese Napa Cabbage has 1.7 times more Phosphorus than Boiled and Drained Cardoon.
• While Boiled and Drained Cardoon contains 2.3 times more Calcium, 2.4 times more Iron, 4.3 times more Magnesium, 1.7 times more Potassium, 2.5 times more Selenium and 19.6 times more Sodium than Boiled and Drained Chinese Napa Cabbage.
• Both Boiled and Drained Chinese Napa Cabbage and Boiled and Drained Cardoon have similar amounts of Manganese, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Chinese Napa Cabbage has 2 times more Protein than Boiled and Drained Cardoon.
• While Boiled and Drained Cardoon contains 2.2 times more Carbohydrate than Boiled and Drained Chinese Napa Cabbage.
• Both Boiled and Drained Chinese Napa Cabbage and Boiled and Drained Cardoon have similar amounts of Fiber per 100 g.
• Both Boiled and Drained Chinese Napa Cabbage as well as Boiled and Drained Cardoon have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.