Nutrients in 7 ounces of Cardoon

Raw Cardoon (Cynara cardunculus).

Macros Ratio

Protein Fat Carbs

14%

81%

7 oz ▼

Macro Nutrients

Cardoon

Energy33.7 kcal

1.16%

Raw Cardoon has 33.735905 kcal of Energy per 7 ounces, which is 1.16% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.2 g

0.2%

Raw Cardoon has 0.1984465 g of Fat per 7 ounces, which is 0.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.022 g

0.068%

Raw Cardoon has 0.021829115 g of Saturated Fat per 7 ounces, which is 0.068% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 3

No information available

Omega 60.081 g

0.48%

Raw Cardoon has 0.081363065 g of Omega 6 per 7 ounces, which is 0.48% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Cardoon has 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate8.08 g

6.2%

Raw Cardoon has 8.07677255 g of Carbohydrate per 7 ounces, which is 6.2% 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

Fiber3.18 g

8.36%

Raw Cardoon has 3.175144 g of Fiber per 7 ounces, which is 8.36% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.4 g

2.5%

Raw Cardoon has 1.3891255 g of Protein per 7 ounces, which is 2.5% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.04 mg

3.3%

Thiamine

Raw Cardoon has 0.0396893 mg of Vitamin B1 per 7 ounces, which is 3.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.06 mg

4.58%

Riboflavin

Raw Cardoon has 0.05953395 mg of Vitamin B2 per 7 ounces, which is 4.58% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.6 mg

3.72%

Niacin, nicotinic acid, niacinamide

Raw Cardoon has 0.5953395 mg of Vitamin B3 per 7 ounces, which is 3.72% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.67 mg

13.4%

Pantothenic acid

Raw Cardoon has 0.67074917 mg of Vitamin B5 per 7 ounces, which is 13.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.23 mg

17.7%

Pyridoxine

Raw Cardoon has 0.23019794 mg of Vitamin B6 per 7 ounces, which is 17.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9135 μg

33.7%

Folates and Folic Acid

Raw Cardoon has 134.94362 μg of Vitamin B9 per 7 ounces, which is 33.7% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C3.97 mg

4.4%

Ascorbic acid

Raw Cardoon has 3.96893 mg of Vitamin C per 7 ounces, which is 4.4% 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 7 ounces, 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

Calcium139 mg

14%

Raw Cardoon has 138.91255 mg of Calcium per 7 ounces, which is 14% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.46 mg

51%

Raw Cardoon has 0.458411415 mg of Copper per 7 ounces, which is 51% 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

Iron1.4 mg

17.4%

Raw Cardoon has 1.3891255 mg of Iron per 7 ounces, which is 17.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium83.3 mg

20%

Raw Cardoon has 83.34753 mg of Magnesium per 7 ounces, which is 20% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.51 mg

22%

Raw Cardoon has 0.50802304 mg of Manganese per 7 ounces, which is 22% 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

Phosphorus45.6 mg

6.52%

Raw Cardoon has 45.642695 mg of Phosphorus per 7 ounces, which is 6.52% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium794 mg

23.3%

Raw Cardoon has 793.786 mg of Potassium per 7 ounces, which is 23.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.4 μg

0.72%

Raw Cardoon has 0.396893 μg of Selenium per 7 ounces, which is 0.72% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium337 mg

22.5%

Raw Cardoon has 337.35905 mg of Sodium per 7 ounces, which is 22.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.34 mg

3.07%

Raw Cardoon has 0.33735905 mg of Zinc per 7 ounces, which is 3.07% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water187 g

5.04%

Raw Cardoon has 186.53971 g of Water per 7 ounces, which is 5.04% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Cardoon:

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

Minerals in 7 ounces of Raw Cardoon:

7 ounces of Cardoon is an excellent source of Copper, Manganese, Potassium and Sodium.
It has a good amount of Calcium, Iron and Magnesium.
It also has some Phosphorus and Zinc.
The product has trace amounts of Selenium.

Macronutrients in 7 ounces of Raw Cardoon:

7 ounces of Cardoon has a good amount of Fiber.
It has some Carbohydrate and Protein.
It has no Fat, Saturated Fat and Omega 6.

Compare Raw Cardoon with:

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

Food Info

Nutrients in 7 ounces of Cardoon

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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