Nutrients in 300 calories of Cardoon

Raw Cardoon (Cynara cardunculus).

Weight per 300 Calories

Cardoon

1765g

Raw Cardoon has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

14%

81%

300 kcal ▼

Macro Nutrients

Cardoon

Energy300 kcal

10.3%

Raw Cardoon has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.76 g

1.8%

Raw Cardoon has 1.7647058823529 g of Fat per 300 calories, which is 1.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.19 g

0.61%

Raw Cardoon has 0.19411764705882 g of Saturated Fat per 300 calories, which is 0.61% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 3

No information available

Omega 60.72 g

4.26%

Raw Cardoon has 0.72352941176471 g of Omega 6 per 300 calories, which is 4.26% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Cardoon has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate72 g

55.2%

Raw Cardoon has 71.823529411765 g of Carbohydrate per 300 calories, which is 55.2% 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

Fiber28.2 g

74.3%

Raw Cardoon has 28.235294117647 g of Fiber per 300 calories, which is 74.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein12.4 g

22%

Raw Cardoon has 12.352941176471 g of Protein per 300 calories, which is 22% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.35 mg

29.4%

Thiamine

Raw Cardoon has 0.35294117647059 mg of Vitamin B1 per 300 calories, which is 29.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.53 mg

40.7%

Riboflavin

Raw Cardoon has 0.52941176470588 mg of Vitamin B2 per 300 calories, which is 40.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.3 mg

33%

Niacin, nicotinic acid, niacinamide

Raw Cardoon has 5.2941176470588 mg of Vitamin B3 per 300 calories, which is 33% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B55.96 mg

119%

Pantothenic acid

Raw Cardoon has 5.9647058823529 mg of Vitamin B5 per 300 calories, which is 119% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.05 mg

157%

Pyridoxine

Raw Cardoon has 2.0470588235294 mg of Vitamin B6 per 300 calories, which is 157% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91200 μg

300%

Folates and Folic Acid

Raw Cardoon has 1200 μg of Vitamin B9 per 300 calories, which is 300% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C35.3 mg

39.2%

Ascorbic acid

Raw Cardoon has 35.294117647059 mg of Vitamin C per 300 calories, which is 39.2% 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 300 calories, 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

Calcium1235 mg

124%

Raw Cardoon has 1235.2941176471 mg of Calcium per 300 calories, which is 124% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper4.08 mg

453%

Raw Cardoon has 4.0764705882353 mg of Copper per 300 calories, which is 453% 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

Iron12.4 mg

154%

Raw Cardoon has 12.352941176471 mg of Iron per 300 calories, which is 154% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium741 mg

176%

Raw Cardoon has 741.17647058824 mg of Magnesium per 300 calories, which is 176% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.5 mg

196%

Raw Cardoon has 4.5176470588235 mg of Manganese per 300 calories, which is 196% 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

Phosphorus406 mg

58%

Raw Cardoon has 405.88235294118 mg of Phosphorus per 300 calories, which is 58% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium7059 mg

208%

Raw Cardoon has 7058.8235294118 mg of Potassium per 300 calories, which is 208% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.53 μg

6.4%

Raw Cardoon has 3.5294117647059 μg of Selenium per 300 calories, which is 6.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3000 mg

200%

Raw Cardoon has 3000 mg of Sodium per 300 calories, which is 200% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3 mg

27.3%

Raw Cardoon has 3 mg of Zinc per 300 calories, which is 27.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1659 g

45%

Raw Cardoon has 1658.8235294118 g of Water per 300 calories, which is 45% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Cardoon:

300 calories of Cardoon has outstanding amounts of Vitamin B5, Vitamin B6 and Vitamin B9.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Cardoon:

300 calories of Cardoon has outstanding amounts of Calcium, Copper, Iron, Magnesium, Manganese, Potassium and Sodium.
It is an excellent source of Phosphorus and Zinc.
It also has some Selenium.

Macronutrients in 300 calories of Raw Cardoon:

300 calories of Cardoon is an excellent source of Carbohydrate, Fiber and Protein.
It has some Omega 6.
While 300 calories 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 300 calories of Cardoon

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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