Comparing Nutrients in 100 grams Boiled Savoy Cabbage VS Cardoon

Macros Ratio

	Protein	Fat	Carbs
Boiled Savoy Cabbage	24%	3%	73%
Cardoon	14%	5%	81%

Macro Nutrients

	Boiled Savoy Cabbage	Cardoon	Recommended Dietary Allowance
Energy	0.83% 24kcal	0.59% 17kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.038% 0.012g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	1.44% 0.023g	NA	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.16% 5.4g	3.13% 4.07g	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	7.37% 2.8g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	1.25% 0.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Savoy Cabbage	Cardoon	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.15% 0.024mg	1.88% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.18% 0.16mg	6.76% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	8.92% 0.12mg	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	11.5% 46μg	17% 68μg	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	19% 17mg	2.22% 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	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 Savoy Cabbage	Cardoon	Recommended Dietary Allowance
Calcium	3% 30mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	5.78% 0.052mg	25.7% 0.23mg	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	4.75% 0.38mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	6.6% 0.15mg	11% 0.26mg	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	4.7% 33mg	3.3% 23mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	11.8% 400mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Savoy Cabbage VS Cardoon per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Savoy Cabbage versus 100 g of Cardoon to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Boiled Savoy Cabbage have more Vitamin A, 2.6 times more Vitamin B1, 1.3 times more Vitamin B6 and 8.5 times more Vitamin C than Cardoon.
• While 100 g of Raw Cardoon contain 1.5 times more Vitamin B2, 2.1 times more Vitamin B5 and 1.5 times more Vitamin B9 than Boiled and Drained Savoy Cabbage.
• 100 grams of Boiled Savoy Cabbage have insufficient amounts of Vitamin B2
• 100 grams of Cardoon have insufficient amounts of Vitamin A and Vitamin B1
• Both Boiled and Drained Savoy Cabbage as well as Raw Cardoon have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Boiled Savoy Cabbage have 1.4 times more Phosphorus and 1.4 times more Zinc than Cardoon.
• While 100 g of Raw Cardoon contain 2.3 times more Calcium, 4.4 times more Copper, 1.8 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 2.2 times more Potassium and 7.1 times more Sodium than Boiled and Drained Savoy Cabbage.
• Both Boiled Savoy Cabbage and Cardoon contain similar levels of Water per 100 grams.
• 100 grams of Cardoon lack sufficient amounts of Zinc
• Both Boiled and Drained Savoy Cabbage as well as Raw Cardoon lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Savoy Cabbage have 1.3 times more Carbohydrate, 1.8 times more Fiber and 2.6 times more Protein than Cardoon.
• 100 grams of Cardoon provide inadequate amounts of Protein
• Both Boiled and Drained Savoy Cabbage as well as Raw Cardoon provide inadequate amounts of Energy and Omega 6 in 100 grams.