Comparing Nutrients in 14 ounces Broccoli VS Boiled Escarole

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Escarole	25%	9%	66%

Macro Nutrients

	Broccoli	Boiled Escarole	Recommended Dietary Allowance
Energy	4.65% 135kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	9.37% 12g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	1.26% 0.91g	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	3.72% 2.7g	NA	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	29.2% 11g	38g per day for Men 19-50 years
Protein	20% 11g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	41.5% 373μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	19.5% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	7.74% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	65.6% 3.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	4.9% 0.064mg	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	62.5% 250μg	77.4% 310μg	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	393% 354mg	14.6% 13mg	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	20.6% 3.1mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	701% 841μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Escarole	Recommended Dietary Allowance
Calcium	18.7% 187mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	38.4% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.66% 26.6μg	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	36.2% 2.9mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	66.4% 1.53mg	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	37.4% 262mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	28.6% 972mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	9.58% 354g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Boiled Escarole:

• Raw Broccoli has 1.2 times more Vitamin B1, 1.9 times more Vitamin B2, 2 times more Vitamin B3, 10.9 times more Vitamin B6, 27 times more Vitamin C and 2 times more Vitamin E than Boiled and Drained Escarole without Salt.
• While Boiled and Drained Escarole without Salt contains 3 times more Vitamin A, 1.4 times more Vitamin B5 and 2.1 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Escarole without Salt have similar amounts of Vitamin B9 per 14 oz.
• Both Raw Broccoli as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Boiled Escarole:

• Raw Broccoli has 1.6 times more Magnesium, 3 times more Phosphorus, 1.3 times more Potassium, 12.5 times more Selenium and 1.7 times more Sodium than Boiled and Drained Escarole without Salt.
• While Boiled and Drained Escarole without Salt contains 1.8 times more Copper, 1.8 times more Manganese and 1.7 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Escarole without Salt have similar amounts of Calcium, Iron and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 2.3 times more Energy, 5.3 times more Omega 3, 2.2 times more Carbohydrate, 7.4 times more Sugars and 2.5 times more Protein than Boiled and Drained Escarole without Salt.
• Both Raw Broccoli and Boiled and Drained Escarole without Salt have similar amounts of Fiber per 14 oz.
• Both Raw Broccoli as well as Boiled and Drained Escarole without Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.