Comparing Nutrients in 100 grams 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	0.76% 22kcal	0.48% 14kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.038% 0.012g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	NA	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.076% 0.013g	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	1.85% 2.4g	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	1.36% 0.76g	2.68% 1.5g	56g per day for Men 19-50 years

Vitamins

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

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

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

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

• 100 g 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.
• 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 Napa 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 Napa Cabbage:

• 100 grams 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 100 g 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 100 grams.
• Both Boiled and Drained Cardoon as well as Boiled and Drained Chinese Napa Cabbage lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Cardoon have 2.2 times more Carbohydrate than Boiled Napa Cabbage.
• While 100 g 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 100 grams.
• 100 grams of Boiled Cardoon provide inadequate amounts of Protein
• 100 grams 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 100 grams.