Comparing Nutrients in 100 calories Boiled Napa Cabbage VS Cardoon

Weight per 100 calories

• Boiled Napa Cabbage: 714g
• Cardoon: 588g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Boiled Napa Cabbage or Cardoon?

Macros Ratio

	Protein	Fat	Carbs
Boiled Napa Cabbage	35%	9%	56%
Cardoon	14%	5%	81%

Macro Nutrients

	Boiled Napa Cabbage	Cardoon	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.25% 1.2g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	21.4% 0.34g	NA	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.093g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.2% 17.2g	18.4% 24g	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	32% 12g	24.8% 9.4g	38g per day for Men 19-50 years
Protein	19% 10.7g	7.35% 4.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Napa Cabbage	Cardoon	Recommended Dietary Allowance
Vitamin A	38% 343μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	11% 1.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	52.5% 0.68mg	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	95% 379μg	100% 400μg	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	125% 113mg	13% 11.8mg	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	Cardoon	Recommended Dietary Allowance
Calcium	23% 229mg	41% 412mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	151% 1.36mg	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	26.8% 2.14mg	51.5% 4.1mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	59% 247mg	420mg per day for Men 19-50 years
Manganese	47.5% 1.1mg	65.5% 1.5mg	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	39.8% 279mg	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	69.2% 2353mg	3400mg per day for Men 19-50 years
Selenium	5.2% 2.86μg	2.14% 1.18μg	55μg per day for Men 19-50 years
Sodium	4.3% 64.3mg	66.7% 1000mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	18.4% 680g	15% 553g	3700g per day for Men 19-50 years

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

• Boiled and Drained Chinese Napa Cabbage has more Vitamin A, 2.7 times more Vitamin B1, 1.8 times more Vitamin B2, 2 times more Vitamin B3, 1.9 times more Vitamin B6 and 9.6 times more Vitamin C than Raw Cardoon.
• While Raw Cardoon contains 3.5 times more Vitamin B5 than Boiled and Drained Chinese Napa Cabbage.
• Both Boiled and Drained Chinese Napa Cabbage and Raw Cardoon have similar amounts of Vitamin B9 per 100 kcal.
• Both Boiled and Drained Chinese Napa Cabbage as well as Raw Cardoon have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Boiled and Drained Chinese Napa Cabbage has 2.1 times more Phosphorus, 2.4 times more Selenium, 1.3 times more Zinc and 1.2 times more Water than Raw Cardoon.
• While Raw Cardoon contains 1.8 times more Calcium, 6.6 times more Copper, 1.9 times more Iron, 3.5 times more Magnesium, 1.4 times more Manganese, 1.5 times more Potassium and 15.6 times more Sodium than Boiled and Drained Chinese Napa Cabbage.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Chinese Napa Cabbage has 2.1 times more Fat, 1.3 times more Fiber and 2.6 times more Protein than Raw Cardoon.
• While Raw Cardoon contains 2.6 times more Omega 6 and 1.4 times more Carbohydrate than Boiled and Drained Chinese Napa Cabbage.
• Both Boiled and Drained Chinese Napa Cabbage and Raw Cardoon have similar amounts of Energy per 100 kcal.
• Both Boiled and Drained Chinese Napa Cabbage as well as Raw Cardoon have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.