Nutrients in 1 kilogram of Cardoon

Raw Cardoon (Cynara cardunculus).

Macros Ratio

Protein Fat Carbs

14%

81%

1 kg ▼

Macro Nutrients

Cardoon

Energy170 kcal

5.86%

Raw Cardoon has 170 kcal of Energy per 1 kilogram, which is 5.86% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1 g

1.03%

Raw Cardoon has 1 g of Fat per 1 kilogram, which is 1.03% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.11 g

0.34%

Raw Cardoon has 0.11 g of Saturated Fat per 1 kilogram, which is 0.34% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 3

No information available

Omega 60.41 g

2.4%

Raw Cardoon has 0.41 g of Omega 6 per 1 kilogram, which is 2.4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Cardoon has 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate40.7 g

31.3%

Raw Cardoon has 40.7 g of Carbohydrate per 1 kilogram, which is 31.3% 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

Fiber16 g

42%

Raw Cardoon has 16 g of Fiber per 1 kilogram, which is 42% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7 g

12.5%

Raw Cardoon has 7 g of Protein per 1 kilogram, which is 12.5% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.2 mg

16.7%

Thiamine

Raw Cardoon has 0.2 mg of Vitamin B1 per 1 kilogram, which is 16.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.3 mg

23%

Riboflavin

Raw Cardoon has 0.3 mg of Vitamin B2 per 1 kilogram, which is 23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33 mg

18.8%

Niacin, nicotinic acid, niacinamide

Raw Cardoon has 3 mg of Vitamin B3 per 1 kilogram, which is 18.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.38 mg

67.6%

Pantothenic acid

Raw Cardoon has 3.38 mg of Vitamin B5 per 1 kilogram, which is 67.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.16 mg

89.2%

Pyridoxine

Raw Cardoon has 1.16 mg of Vitamin B6 per 1 kilogram, which is 89.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9680 μg

170%

Folates and Folic Acid

Raw Cardoon has 680 μg of Vitamin B9 per 1 kilogram, which is 170% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C20 mg

22.2%

Ascorbic acid

Raw Cardoon has 20 mg of Vitamin C per 1 kilogram, which is 22.2% 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 1 kilogram, 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

Calcium700 mg

70%

Raw Cardoon has 700 mg of Calcium per 1 kilogram, which is 70% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.3 mg

257%

Raw Cardoon has 2.31 mg of Copper per 1 kilogram, which is 257% 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

Iron7 mg

87.5%

Raw Cardoon has 7 mg of Iron per 1 kilogram, which is 87.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium420 mg

100%

Raw Cardoon has 420 mg of Magnesium per 1 kilogram, which is 100% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.56 mg

111%

Raw Cardoon has 2.56 mg of Manganese per 1 kilogram, which is 111% 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

Phosphorus230 mg

33%

Raw Cardoon has 230 mg of Phosphorus per 1 kilogram, which is 33% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4000 mg

118%

Raw Cardoon has 4000 mg of Potassium per 1 kilogram, which is 118% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2 μg

3.64%

Raw Cardoon has 2 μg of Selenium per 1 kilogram, which is 3.64% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1700 mg

113%

Raw Cardoon has 1700 mg of Sodium per 1 kilogram, which is 113% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.7 mg

15.5%

Raw Cardoon has 1.7 mg of Zinc per 1 kilogram, which is 15.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water940 g

25.4%

Raw Cardoon has 940 g of Water per 1 kilogram, which is 25.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Cardoon:

1 kilogram of Cardoon has outstanding amounts of Vitamin B6 and Vitamin B9.
It is an excellent source of Vitamin B2, Vitamin B5 and Vitamin C.
It also has a good amount of Vitamin B1 and Vitamin B3.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Raw Cardoon:

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

Macronutrients in 1 kilogram of Raw Cardoon:

1 kilogram of Cardoon is an excellent source of Carbohydrate and Fiber.
It has a good amount of Protein.
It also has some Omega 6.
While 1 kilogram of product has trace amounts of Fat, it has no Saturated Fat.

Compare Raw Cardoon with:

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

Food Info

Nutrients in 1 kilogram of Cardoon

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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