Nutrients in 100 calories of Cardoon

Raw Cardoon (Cynara cardunculus).

Weight per 100 Calories

Cardoon

588g

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

Macros Ratio

Protein Fat Carbs

14%

81%

100 kcal ▼

Macro Nutrients

Cardoon

Energy100 kcal

3.45%

Raw Cardoon has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.59 g

0.61%

Raw Cardoon has 0.58823529411765 g of Fat per 100 calories, which is 0.61% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.065 g

0.2%

Raw Cardoon has 0.064705882352941 g of Saturated Fat per 100 calories, which is 0.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 3

No information available

Omega 60.24 g

1.4%

Raw Cardoon has 0.24117647058824 g of Omega 6 per 100 calories, which is 1.4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Cardoon has 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate24 g

18.4%

Raw Cardoon has 23.941176470588 g of Carbohydrate per 100 calories, which is 18.4% 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

Fiber9.4 g

24.8%

Raw Cardoon has 9.4117647058824 g of Fiber per 100 calories, which is 24.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.1 g

7.35%

Raw Cardoon has 4.1176470588235 g of Protein per 100 calories, which is 7.35% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.12 mg

9.8%

Thiamine

Raw Cardoon has 0.11764705882353 mg of Vitamin B1 per 100 calories, which is 9.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.18 mg

13.6%

Riboflavin

Raw Cardoon has 0.17647058823529 mg of Vitamin B2 per 100 calories, which is 13.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.76 mg

11%

Niacin, nicotinic acid, niacinamide

Raw Cardoon has 1.7647058823529 mg of Vitamin B3 per 100 calories, which is 11% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52 mg

39.8%

Pantothenic acid

Raw Cardoon has 1.9882352941176 mg of Vitamin B5 per 100 calories, which is 39.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.68 mg

52.5%

Pyridoxine

Raw Cardoon has 0.68235294117647 mg of Vitamin B6 per 100 calories, which is 52.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9400 μg

100%

Folates and Folic Acid

Raw Cardoon has 400 μg of Vitamin B9 per 100 calories, which is 100% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C11.8 mg

13%

Ascorbic acid

Raw Cardoon has 11.764705882353 mg of Vitamin C per 100 calories, which is 13% 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 100 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

Calcium412 mg

41%

Raw Cardoon has 411.76470588235 mg of Calcium per 100 calories, which is 41% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.36 mg

151%

Raw Cardoon has 1.3588235294118 mg of Copper per 100 calories, which is 151% 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

Iron4.1 mg

51.5%

Raw Cardoon has 4.1176470588235 mg of Iron per 100 calories, which is 51.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium247 mg

59%

Raw Cardoon has 247.05882352941 mg of Magnesium per 100 calories, which is 59% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.5 mg

65.5%

Raw Cardoon has 1.5058823529412 mg of Manganese per 100 calories, which is 65.5% 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

Phosphorus135 mg

19.3%

Raw Cardoon has 135.29411764706 mg of Phosphorus per 100 calories, which is 19.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2353 mg

69.2%

Raw Cardoon has 2352.9411764706 mg of Potassium per 100 calories, which is 69.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.18 μg

2.14%

Raw Cardoon has 1.1764705882353 μg of Selenium per 100 calories, which is 2.14% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1000 mg

66.7%

Raw Cardoon has 1000 mg of Sodium per 100 calories, which is 66.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1 mg

9.1%

Raw Cardoon has 1 mg of Zinc per 100 calories, which is 9.1% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water553 g

15%

Raw Cardoon has 552.94117647059 g of Water per 100 calories, which is 15% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Raw Cardoon:

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

Minerals in 100 calories of Raw Cardoon:

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

Macronutrients in 100 calories of Raw Cardoon:

100 calories of Cardoon is an excellent source of Fiber.
It has a good amount of Carbohydrate and Protein.
While 100 calories of product has trace amounts of Omega 6, it has no Fat and Saturated Fat.

Compare Raw Cardoon with:

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

Food Info

Nutrients in 100 calories of Cardoon

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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