Comparing Nutrients in 100 calories Chicory Greens VS Broccoli

Weight per 100 calories

• Chicory Greens: 435g
• Broccoli: 294g

Raw Broccoli has 1.5 times more energy per unit of mass than Raw Chicory Greens, which is low in comparison to other foods. Chicory Greens having very low energy density.

Which food has more nutrients per 100 calories - Chicory Greens or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Chicory Greens	24%	10%	66%
Broccoli	27%	8%	65%

Macro Nutrients

	Chicory Greens	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	5.16% 0.083g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.86% 0.49g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.4g	15% 19.5g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	6.9% 5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	2.76% 2g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 1.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.29g	g per day for Men 19-50 years
Fiber	45.8% 17.4g	20% 7.65g	38g per day for Men 19-50 years
Protein	13% 7.4g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Chicory Greens	Broccoli	Recommended Dietary Allowance
Vitamin A	138% 1243μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.04mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	39.6% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	120% 478μg	46.3% 185μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	116% 104mg	292% 262mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	65.5% 9.83mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1078% 1294μg	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chicory Greens	Broccoli	Recommended Dietary Allowance
Calcium	43.5% 435mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	16% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	49% 3.9mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	27% 0.62mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	29% 204mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	53.7% 1826mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	2.37% 1.3μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	11% 400g	7.1% 263g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Chicory Greens vs Broccoli:

• Raw Chicory Greens have 13.6 times more Vitamin A, 1.2 times more Vitamin B1, 1.3 times more Vitamin B2, 3 times more Vitamin B5, 2.6 times more Vitamin B9, 4.3 times more Vitamin E and 4.3 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 2.5 times more Vitamin C than Raw Chicory Greens.
• Both Raw Chicory Greens and Raw Broccoli have similar amounts of Vitamin B3 and Vitamin B6 per 100 kcal.
• Both Raw Chicory Greens as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Chicory Greens vs Broccoli:

• Raw Chicory Greens have 3.1 times more Calcium, 8.9 times more Copper, 1.8 times more Iron, 2.1 times more Magnesium, 3 times more Manganese, 2 times more Potassium, 2 times more Sodium, 1.5 times more Zinc and 1.5 times more Water than Raw Broccoli.
• While Raw Broccoli contains 5.6 times more Selenium than Raw Chicory Greens.
• Both Raw Chicory Greens and Raw Broccoli have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Chicory Greens have 3.4 times more Omega 6 and 2.3 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 2.2 times more Omega 3 and 1.6 times more Sugars than Raw Chicory Greens.
• Both Raw Chicory Greens and Raw Broccoli have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 100 kcal.
• Both Raw Chicory Greens as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.