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Nutrients in 5 ounces of Cardoon

Raw Cardoon (Cynara cardunculus).

Macros Ratio

Protein Fat Carbs
14%
5%
81%
5 oz ▼

Macro Nutrients

Cardoon
Energy24 kcal
0.83%
Raw Cardoon has 24.097075 kcal of Energy per 5 ounces, which is 0.83% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.14 g
0.15%
Raw Cardoon has 0.1417475 g of Fat per 5 ounces, which is 0.15% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.016 g
0.049%
Raw Cardoon has 0.015592225 g of Saturated Fat per 5 ounces, which is 0.049% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 3
NA
No information available
Omega 60.058 g
0.34%
Raw Cardoon has 0.058116475 g of Omega 6 per 5 ounces, which is 0.34% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Cardoon has 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate5.77 g
4.44%
Raw Cardoon has 5.76912325 g of Carbohydrate per 5 ounces, which is 4.44% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber2.27 g
5.97%
Raw Cardoon has 2.26796 g of Fiber per 5 ounces, which is 5.97% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein0.99 g
1.77%
Raw Cardoon has 0.9922325 g of Protein per 5 ounces, which is 1.77% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cardoon
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Raw Cardoon has 0 μg of Vitamin A per 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.028 mg
2.36%
Thiamine
Raw Cardoon has 0.0283495 mg of Vitamin B1 per 5 ounces, which is 2.36% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.043 mg
3.27%
Riboflavin
Raw Cardoon has 0.04252425 mg of Vitamin B2 per 5 ounces, which is 3.27% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.43 mg
2.66%
Niacin, nicotinic acid, niacinamide
Raw Cardoon has 0.4252425 mg of Vitamin B3 per 5 ounces, which is 2.66% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.48 mg
9.6%
Pantothenic acid
Raw Cardoon has 0.47910655 mg of Vitamin B5 per 5 ounces, which is 9.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.16 mg
12.6%
Pyridoxine
Raw Cardoon has 0.1644271 mg of Vitamin B6 per 5 ounces, which is 12.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B996 μg
24%
Folates and Folic Acid
Raw Cardoon has 96.3883 μg of Vitamin B9 per 5 ounces, which is 24% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Cardoon has 0 μg of Vitamin B12 per 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C2.83 mg
3.15%
Ascorbic acid
Raw Cardoon has 2.83495 mg of Vitamin C per 5 ounces, which is 3.15% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Cardoon has 0 IU of Vitamin D per 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Cardoon
Calcium99 mg
9.92%
Raw Cardoon has 99.22325 mg of Calcium per 5 ounces, which is 9.92% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.33 mg
36.4%
Raw Cardoon has 0.327436725 mg of Copper per 5 ounces, which is 36.4% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron0.99 mg
12.4%
Raw Cardoon has 0.9922325 mg of Iron per 5 ounces, which is 12.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium59.5 mg
14%
Raw Cardoon has 59.53395 mg of Magnesium per 5 ounces, which is 14% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.36 mg
15.8%
Raw Cardoon has 0.3628736 mg of Manganese per 5 ounces, which is 15.8% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus32.6 mg
4.66%
Raw Cardoon has 32.601925 mg of Phosphorus per 5 ounces, which is 4.66% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium567 mg
16.7%
Raw Cardoon has 566.99 mg of Potassium per 5 ounces, which is 16.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.28 μg
0.52%
Raw Cardoon has 0.283495 μg of Selenium per 5 ounces, which is 0.52% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium241 mg
16%
Raw Cardoon has 240.97075 mg of Sodium per 5 ounces, which is 16% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.24 mg
2.2%
Raw Cardoon has 0.24097075 mg of Zinc per 5 ounces, which is 2.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water133 g
3.6%
Raw Cardoon has 133.24265 g of Water per 5 ounces, which is 3.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Raw Cardoon:
Minerals in 5 ounces of Raw Cardoon:
Macronutrients in 5 ounces of Raw Cardoon:



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