Comparing Nutrients in 100 grams Cardoon VS Boiled Cardoon

Macros Ratio

	Protein	Fat	Carbs
Cardoon	14%	5%	81%
Boiled Cardoon	12%	4%	84%

Macro Nutrients

	Cardoon	Boiled Cardoon	Recommended Dietary Allowance
Energy	0.59% 17kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.038% 0.012g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	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	3.13% 4.07g	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	4.2% 1.6g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	1.36% 0.76g	56g per day for Men 19-50 years

Vitamins

	Cardoon	Boiled Cardoon	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.88% 0.3mg	1.84% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.76% 0.34mg	1.94% 0.097mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.92% 0.12mg	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	17% 68μg	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	2.22% 2mg	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

	Cardoon	Boiled Cardoon	Recommended Dietary Allowance
Calcium	7% 70mg	7.2% 72mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	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	8.75% 0.7mg	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	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	3.3% 23mg	3.3% 23mg	700mg per day for Men 19-50 years
Potassium	11.8% 400mg	11.5% 392mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	1.64% 0.18mg	11mg per day for Men 19-50 years
Water	2.54% 94g	2.53% 93g	3700g per day for Men 19-50 years

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

• Raw Cardoon has 3.5 times more Vitamin B5, 2.8 times more Vitamin B6 and 3.1 times more Vitamin B9 than Boiled and Drained Cardoon.
• Both Raw Cardoon and Boiled and Drained Cardoon have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C per 100 g.
• Both Raw Cardoon as well as Boiled and Drained Cardoon have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cardoon vs Boiled Cardoon:

• Raw Cardoon has 1.9 times more Manganese than Boiled and Drained Cardoon.
• While Boiled and Drained Cardoon contains 5 times more Selenium than Raw Cardoon.
• Both Raw Cardoon and Boiled and Drained Cardoon have similar amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Cardoon contains 1.3 times more Carbohydrate than Raw Cardoon.
• Both Raw Cardoon and Boiled and Drained Cardoon have similar amounts of Fiber and Protein per 100 g.
• Both Raw Cardoon as well as Boiled and Drained Cardoon have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.