Nutrients in 500 calories of Cardoon

Raw Cardoon (Cynara cardunculus).

Weight per 500 Calories

Cardoon

2941g

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

Macros Ratio

Protein Fat Carbs

14%

81%

500 kcal ▼

Macro Nutrients

Cardoon

Energy500 kcal

17.2%

Raw Cardoon has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.94 g

3.03%

Raw Cardoon has 2.9411764705882 g of Fat per 500 calories, which is 3.03% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.32 g

Raw Cardoon has 0.32352941176471 g of Saturated Fat per 500 calories, which is 1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 3

No information available

Omega 61.2 g

7.1%

Raw Cardoon has 1.2058823529412 g of Omega 6 per 500 calories, which is 7.1% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Cardoon has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate120 g

92%

Raw Cardoon has 119.70588235294 g of Carbohydrate per 500 calories, which is 92% 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

Fiber47 g

124%

Raw Cardoon has 47.058823529412 g of Fiber per 500 calories, which is 124% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein20.6 g

36.8%

Raw Cardoon has 20.588235294118 g of Protein per 500 calories, which is 36.8% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.59 mg

49%

Thiamine

Raw Cardoon has 0.58823529411765 mg of Vitamin B1 per 500 calories, which is 49% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.88 mg

68%

Riboflavin

Raw Cardoon has 0.88235294117647 mg of Vitamin B2 per 500 calories, which is 68% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B38.82 mg

55%

Niacin, nicotinic acid, niacinamide

Raw Cardoon has 8.8235294117647 mg of Vitamin B3 per 500 calories, which is 55% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B59.94 mg

199%

Pantothenic acid

Raw Cardoon has 9.9411764705882 mg of Vitamin B5 per 500 calories, which is 199% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B63.4 mg

262%

Pyridoxine

Raw Cardoon has 3.4117647058824 mg of Vitamin B6 per 500 calories, which is 262% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B92000 μg

500%

Folates and Folic Acid

Raw Cardoon has 2000 μg of Vitamin B9 per 500 calories, which is 500% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C59 mg

65.4%

Ascorbic acid

Raw Cardoon has 58.823529411765 mg of Vitamin C per 500 calories, which is 65.4% 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 500 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

Calcium2059 mg

206%

Raw Cardoon has 2058.8235294118 mg of Calcium per 500 calories, which is 206% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper6.8 mg

755%

Raw Cardoon has 6.7941176470588 mg of Copper per 500 calories, which is 755% 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

Iron20.6 mg

257%

Raw Cardoon has 20.588235294118 mg of Iron per 500 calories, which is 257% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium1235 mg

294%

Raw Cardoon has 1235.2941176471 mg of Magnesium per 500 calories, which is 294% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese7.53 mg

327%

Raw Cardoon has 7.5294117647059 mg of Manganese per 500 calories, which is 327% 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

Phosphorus676 mg

97%

Raw Cardoon has 676.47058823529 mg of Phosphorus per 500 calories, which is 97% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium11765 mg

346%

Raw Cardoon has 11764.705882353 mg of Potassium per 500 calories, which is 346% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.9 μg

10.7%

Raw Cardoon has 5.8823529411765 μg of Selenium per 500 calories, which is 10.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium5000 mg

333%

Raw Cardoon has 5000 mg of Sodium per 500 calories, which is 333% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5 mg

45.5%

Raw Cardoon has 5 mg of Zinc per 500 calories, which is 45.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2765 g

74.7%

Raw Cardoon has 2764.7058823529 g of Water per 500 calories, which is 74.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Cardoon:

500 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 500 calories of Raw Cardoon:

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

Macronutrients in 500 calories of Raw Cardoon:

500 calories of Cardoon has outstanding amounts of Carbohydrate and Fiber.
It is an excellent source of Protein.
It also has a good amount of Omega 6.
This vegetable has some Fat.
The product has trace amounts of Saturated Fat.

Compare Raw Cardoon with:

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

Food Info

Nutrients in 500 calories of Cardoon

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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