Nutrients in 14 ounces of Cardoon

Raw Cardoon (Cynara cardunculus).

Macros Ratio

Protein Fat Carbs

14%

81%

14 oz ▼

Macro Nutrients

Cardoon

Energy67.5 kcal

2.33%

Raw Cardoon has 67.47181 kcal of Energy per 14 ounces, which is 2.33% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.4 g

0.41%

Raw Cardoon has 0.396893 g of Fat per 14 ounces, which is 0.41% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.044 g

0.14%

Raw Cardoon has 0.04365823 g of Saturated Fat per 14 ounces, which is 0.14% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 3

No information available

Omega 60.16 g

0.96%

Raw Cardoon has 0.16272613 g of Omega 6 per 14 ounces, which is 0.96% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Cardoon has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate16 g

12.4%

Raw Cardoon has 16.1535451 g of Carbohydrate per 14 ounces, which is 12.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber6.35 g

16.7%

Raw Cardoon has 6.350288 g of Fiber per 14 ounces, which is 16.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.78 g

4.96%

Raw Cardoon has 2.778251 g of Protein per 14 ounces, which is 4.96% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cardoon

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Cardoon has 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.079 mg

6.6%

Thiamine

Raw Cardoon has 0.0793786 mg of Vitamin B1 per 14 ounces, which is 6.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.12 mg

9.16%

Riboflavin

Raw Cardoon has 0.1190679 mg of Vitamin B2 per 14 ounces, which is 9.16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.2 mg

7.44%

Niacin, nicotinic acid, niacinamide

Raw Cardoon has 1.190679 mg of Vitamin B3 per 14 ounces, which is 7.44% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.34 mg

27%

Pantothenic acid

Raw Cardoon has 1.34149834 mg of Vitamin B5 per 14 ounces, which is 27% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.46 mg

35.4%

Pyridoxine

Raw Cardoon has 0.46039588 mg of Vitamin B6 per 14 ounces, which is 35.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9270 μg

67.5%

Folates and Folic Acid

Raw Cardoon has 269.88724 μg of Vitamin B9 per 14 ounces, which is 67.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Cardoon has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C7.94 mg

8.8%

Ascorbic acid

Raw Cardoon has 7.93786 mg of Vitamin C per 14 ounces, which is 8.8% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Cardoon has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Cardoon

Calcium278 mg

27.8%

Raw Cardoon has 277.8251 mg of Calcium per 14 ounces, which is 27.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.92 mg

102%

Raw Cardoon has 0.91682283 mg of Copper per 14 ounces, which is 102% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron2.78 mg

34.7%

Raw Cardoon has 2.778251 mg of Iron per 14 ounces, which is 34.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium167 mg

39.7%

Raw Cardoon has 166.69506 mg of Magnesium per 14 ounces, which is 39.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1 mg

44%

Raw Cardoon has 1.01604608 mg of Manganese per 14 ounces, which is 44% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus91 mg

13%

Raw Cardoon has 91.28539 mg of Phosphorus per 14 ounces, which is 13% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1588 mg

46.7%

Raw Cardoon has 1587.572 mg of Potassium per 14 ounces, which is 46.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.79 μg

1.44%

Raw Cardoon has 0.793786 μg of Selenium per 14 ounces, which is 1.44% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium675 mg

45%

Raw Cardoon has 674.7181 mg of Sodium per 14 ounces, which is 45% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.67 mg

6.13%

Raw Cardoon has 0.6747181 mg of Zinc per 14 ounces, which is 6.13% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water373 g

10%

Raw Cardoon has 373.07942 g of Water per 14 ounces, which is 10% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Cardoon:

14 ounces of Cardoon is an excellent source of Vitamin B5, Vitamin B6 and Vitamin B9.
It has a good amount of Vitamin B2, Vitamin B3 and Vitamin C.
It also has some Vitamin B1.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Cardoon:

14 ounces of Cardoon has outstanding amounts of Copper.
It is an excellent source of Calcium, Iron, Magnesium, Manganese, Potassium and Sodium.
It also has a good amount of Phosphorus.
This vegetable has some Zinc.
The product has trace amounts of Selenium.

Macronutrients in 14 ounces of Raw Cardoon:

14 ounces of Cardoon has a good amount of Carbohydrate and Fiber.
It has some Protein.
While 14 ounces of product has trace amounts of Omega 6, it has no Fat and Saturated Fat.

Compare Raw Cardoon with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Cardoon

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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