Comparing Nutrients in 100 grams Boiled Cardoon VS Boiled Chinese Cabbage

Macros Ratio

	Protein	Fat	Carbs
Boiled Cardoon	12%	4%	84%
Boiled Chinese Cabbage	42%	10%	48%

Macro Nutrients

	Boiled Cardoon	Boiled Chinese Cabbage	Recommended Dietary Allowance
Energy	0.76% 22kcal	0.41% 12kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.038% 0.012g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	NA	2.56% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.33g	1.37% 1.78g	130g per day for Men 19-50 years
Sugars	NA	1.14% 0.83g	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	2.63% 1g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Boiled Cardoon	Boiled Chinese Cabbage	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	23.6% 212μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	2.67% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	4.85% 0.063mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.84% 0.29mg	2.68% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.94% 0.097mg	1.58% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.23% 0.042mg	12.8% 0.17mg	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	5.5% 22μg	10.3% 41μg	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	1.9% 1.7mg	29% 26mg	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	0.6% 0.09mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cardoon	Boiled Chinese Cabbage	Recommended Dietary Allowance
Calcium	7.2% 72mg	9.3% 93mg	1000mg per day for Men 19-50 years
Copper	NA	2.1% 0.019mg	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	9.13% 0.73mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	5.8% 0.13mg	6.26% 0.14mg	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	3.3% 23mg	4.14% 29mg	700mg per day for Men 19-50 years
Potassium	11.5% 392mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	1.64% 0.18mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.53% 93g	2.6% 96g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cardoon VS Boiled Chinese Cabbage per 100 g

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

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

• 100 g of Boiled and Drained Chinese Cabbage contain 35.3 times more Vitamin A, 1.8 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B3, 4 times more Vitamin B6, 1.9 times more Vitamin B9 and 15.3 times more Vitamin C than Boiled and Drained Cardoon.
• 100 grams 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 Cabbage have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Boiled Cardoon have 3.9 times more Magnesium and 5.2 times more Sodium than Boiled Chinese Cabbage.
• While 100 g of Boiled and Drained Chinese Cabbage contain 1.3 times more Calcium, 1.4 times more Iron and 1.3 times more Phosphorus than Boiled and Drained Cardoon.
• Both Boiled Cardoon and Boiled Chinese Cabbage contain similar levels of Manganese, Potassium and Water per 100 grams.
• Both Boiled and Drained Cardoon as well as Boiled and Drained Chinese Cabbage lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Cardoon have 3 times more Carbohydrate and 1.7 times more Fiber than Boiled Chinese Cabbage.
• While 100 g of Boiled and Drained Chinese Cabbage contain 2.1 times more Protein than Boiled and Drained Cardoon.
• 100 grams of Boiled Cardoon provide inadequate amounts of Protein
• 100 grams of Boiled Chinese Cabbage provide inadequate amounts of Carbohydrate
• Both Boiled and Drained Cardoon as well as Boiled and Drained Chinese Cabbage provide inadequate amounts of Energy and Omega 6 in 100 grams.