Nutrient Comparison: Broccoli Raab VS Boiled Escarole per 14 oz
Compare the macro and micronutrient content in 14 oz of Broccoli Raab versus 14 oz of Boiled Escarole to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Broccoli Raab vs Boiled Escarole:
- 14 ounces of Broccoli Raab have 1.4 times more Vitamin A, 2.7 times more Vitamin B1, 2.1 times more Vitamin B2, 3.9 times more Vitamin B3, 10.7 times more Vitamin B6, 6.1 times more Vitamin C and 4.1 times more Vitamin E than Boiled Escarole.
- While 14 oz of Boiled and Drained Escarole without Salt contain 2.6 times more Vitamin B5 than Raw Broccoli Raab.
- Both Broccoli Raab and Boiled Escarole provide similar amounts of Vitamin B9 and Vitamin K per 14 ounces.
- 14 ounces of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
- Both Raw Broccoli Raab as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Broccoli Raab vs Boiled Escarole:
- 14 ounces of Broccoli Raab have 2.3 times more Calcium, 3 times more Iron, 1.7 times more Magnesium, 3.3 times more Phosphorus and 1.7 times more Sodium than Boiled Escarole.
- While 14 oz of Boiled and Drained Escarole without Salt contain 2.1 times more Copper than Raw Broccoli Raab.
- Both Broccoli Raab and Boiled Escarole contain similar levels of Manganese, Potassium, Zinc and Water per 14 ounces.
- Both Raw Broccoli Raab as well as Boiled and Drained Escarole without Salt lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Broccoli Raab have 15.8 times more Omega 3 and 2.8 times more Protein than Boiled Escarole.
- Both Broccoli Raab and Boiled Escarole offer comparable quantities of Carbohydrate and Fiber per 14 ounces.
- 14 ounces of Boiled Escarole provide inadequate amounts of Omega 3
- Both Raw Broccoli Raab as well as Boiled and Drained Escarole without Salt provide inadequate amounts of Energy and Omega 6 in 14 ounces.