Nutrients in 1 pound of Cardoon

Raw Cardoon (Cynara cardunculus).

Macros Ratio

Protein Fat Carbs

14%

81%

1 lb ▼

Macro Nutrients

Cardoon

Energy77 kcal

2.66%

Raw Cardoon has 77.11064 kcal of Energy per 1 pound, which is 2.66% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.45 g

0.47%

Raw Cardoon has 0.453592 g of Fat per 1 pound, which is 0.47% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.05 g

0.16%

Raw Cardoon has 0.04989512 g of Saturated Fat per 1 pound, which is 0.16% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 3

No information available

Omega 60.19 g

1.1%

Raw Cardoon has 0.18597272 g of Omega 6 per 1 pound, which is 1.1% 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 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate18.5 g

14.2%

Raw Cardoon has 18.4611944 g of Carbohydrate per 1 pound, which is 14.2% 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

Fiber7.26 g

19%

Raw Cardoon has 7.257472 g of Fiber per 1 pound, which is 19% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.18 g

5.67%

Raw Cardoon has 3.175144 g of Protein per 1 pound, which is 5.67% 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 pound, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.091 mg

7.56%

Thiamine

Raw Cardoon has 0.0907184 mg of Vitamin B1 per 1 pound, which is 7.56% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.14 mg

10.5%

Riboflavin

Raw Cardoon has 0.1360776 mg of Vitamin B2 per 1 pound, which is 10.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.36 mg

8.5%

Niacin, nicotinic acid, niacinamide

Raw Cardoon has 1.360776 mg of Vitamin B3 per 1 pound, which is 8.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.53 mg

30.7%

Pantothenic acid

Raw Cardoon has 1.53314096 mg of Vitamin B5 per 1 pound, which is 30.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.53 mg

40.5%

Pyridoxine

Raw Cardoon has 0.52616672 mg of Vitamin B6 per 1 pound, which is 40.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9308 μg

77%

Folates and Folic Acid

Raw Cardoon has 308.44256 μg of Vitamin B9 per 1 pound, which is 77% 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 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C9.07 mg

10%

Ascorbic acid

Raw Cardoon has 9.07184 mg of Vitamin C per 1 pound, which is 10% 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 pound, 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

Calcium318 mg

31.8%

Raw Cardoon has 317.5144 mg of Calcium per 1 pound, which is 31.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.05 mg

116%

Raw Cardoon has 1.04779752 mg of Copper per 1 pound, which is 116% 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

Iron3.18 mg

39.7%

Raw Cardoon has 3.175144 mg of Iron per 1 pound, which is 39.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium191 mg

45.4%

Raw Cardoon has 190.50864 mg of Magnesium per 1 pound, which is 45.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.16 mg

50.5%

Raw Cardoon has 1.16119552 mg of Manganese per 1 pound, which is 50.5% 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

Phosphorus104 mg

15%

Raw Cardoon has 104.32616 mg of Phosphorus per 1 pound, which is 15% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1814 mg

53.4%

Raw Cardoon has 1814.368 mg of Potassium per 1 pound, which is 53.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.91 μg

1.65%

Raw Cardoon has 0.907184 μg of Selenium per 1 pound, which is 1.65% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium771 mg

51.4%

Raw Cardoon has 771.1064 mg of Sodium per 1 pound, which is 51.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.77 mg

Raw Cardoon has 0.7711064 mg of Zinc per 1 pound, which is 7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water426 g

11.5%

Raw Cardoon has 426.37648 g of Water per 1 pound, which is 11.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Raw Cardoon:

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

Minerals in 1 pound of Raw Cardoon:

1 pound 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 and Zinc.
The product has trace amounts of Selenium.

Macronutrients in 1 pound of Raw Cardoon:

1 pound of Cardoon has a good amount of Carbohydrate and Fiber.
It has some Protein.
While 1 pound 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 1 pound of Cardoon

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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