Comparing Nutrients in 7 ounces CardoonVS Boiled Cardoon

Macros Ratio

Protein Fat Carbs

Cardoon

14%

81%

Boiled Cardoon

12%

84%

7 oz ▼

Macro Nutrients

Cardoonvs Boiled Cardoon

1.16%33.7kcal

Energy

1.5%43.7kcal

33.7 kcalvs43.7 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.2%0.2g

Fat

0.23%0.22g

0.2 gvs0.22 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.068%0.022g

Saturated Fat

0.074%0.024g

0.022 gvs0.024 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

NA gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.48%0.081g

Omega 6

0.51%0.087g

0.081 gvs0.087 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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6.2%8.08g

Carbohydrate

8.14%10.6g

8.08 gvs10.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.36%3.18g

Fiber

8.88%3.37g

3.18 gvs3.37 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.5%1.4g

Protein

2.7%1.5g

1.4 gvs1.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cardoonvs Boiled Cardoon

0%0μg

Vitamin A

1.32%12μg

RAE, retinol activity equivalents

0 μgvs12 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.3%0.04mg

Vitamin B1

2.98%0.036mg

Thiamine

0.04 mgvs0.036 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.58%0.06mg

Vitamin B2

4.73%0.062mg

Riboflavin

0.06 mgvs0.062 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.72%0.6mg

Vitamin B3

3.65%0.58mg

Niacin, nicotinic acid, niacinamide

0.6 mgvs0.58 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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13.4%0.67mg

Vitamin B5

3.85%0.19mg

Pantothenic acid

0.67 mgvs0.19 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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17.7%0.23mg

Vitamin B6

6.4%0.083mg

Pyridoxine

0.23 mgvs0.083 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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33.7%135μg

Vitamin B9

11%43.7μg

Folates and Folic Acid

135 μgvs43.7 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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4.4%3.97mg

Vitamin C

3.75%3.37mg

Ascorbic acid

3.97 mgvs3.37 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cardoonvs Boiled Cardoon

14%139mg

Calcium

14.3%143mg

139 mgvs143 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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51%0.46mg

Copper

0.46 mgvsNA mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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17.4%1.4mg

Iron

18%1.45mg

1.4 mgvs1.45 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%83.3mg

Magnesium

20.3%85.3mg

83.3 mgvs85.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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22%0.51mg

Manganese

11.5%0.26mg

0.51 mgvs0.26 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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6.52%45.6mg

Phosphorus

6.52%45.6mg

45.6 mgvs45.6 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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23.3%794mg

Potassium

23%778mg

794 mgvs778 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.72%0.4μg

Selenium

3.6%2μg

0.4 μgvs2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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22.5%337mg

Sodium

23.3%349mg

337 mgvs349 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.07%0.34mg

Zinc

3.25%0.36mg

0.34 mgvs0.36 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5.04%187g

Water

5%185g

187 gvs185 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Cardoon vs Boiled Cardoon:

Raw Cardoon has 3.5 times more Vitamin B5, 2.8 times more Vitamin B6 and 3.1 times more Vitamin B9 than Boiled and Drained Cardoon.
Both Raw Cardoon and Boiled and Drained Cardoon have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C per 7 oz.
Both Raw Cardoon as well as Boiled and Drained Cardoon have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cardoon vs Boiled Cardoon:

Raw Cardoon has 1.9 times more Manganese than Boiled and Drained Cardoon.
While Boiled and Drained Cardoon contains 5 times more Selenium than Raw Cardoon.
Both Raw Cardoon and Boiled and Drained Cardoon have similar amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Boiled and Drained Cardoon contains 1.3 times more Carbohydrate than Raw Cardoon.
Both Raw Cardoon and Boiled and Drained Cardoon have similar amounts of Fiber and Protein per 7 oz.
Both Raw Cardoon as well as Boiled and Drained Cardoon have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

CardoonVS CarrotsBoiled CardoonVS Carrots

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Comparing Nutrients in 7 ounces CardoonVS Boiled Cardoon

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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