Comparing Nutrients in 14 ounces Chicory Greens VS Broccoli

Macros Ratio

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

Macro Nutrients

	Chicory Greens	Broccoli	Recommended Dietary Allowance
Energy	3.15% 91kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.7g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	41.8% 16g	27% 10.3g	38g per day for Men 19-50 years
Protein	12% 6.75g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Chicory Greens	Broccoli	Recommended Dietary Allowance
Vitamin A	126% 1135μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	53.4% 0.69mg	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	109% 437μg	62.5% 250μg	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	106% 95mg	393% 354mg	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	59.8% 8.97mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	984% 1181μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chicory Greens	Broccoli	Recommended Dietary Allowance
Calcium	39.7% 397mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	21.6% 0.19mg	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	44.7% 3.57mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	36.2% 0.83mg	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	26.6% 187mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	49% 1667mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	12% 179mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.87% 365g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Chicory Greens vs Broccoli:

• Raw Chicory Greens have 9.2 times more Vitamin A, 2 times more Vitamin B5, 1.7 times more Vitamin B9, 2.9 times more Vitamin E and 2.9 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Vitamin B3, 1.7 times more Vitamin B6 and 3.7 times more Vitamin C than Raw Chicory Greens.
• Both Raw Chicory Greens and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B2 per 14 oz.
• Both Raw Chicory Greens as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Chicory Greens vs Broccoli:

• Raw Chicory Greens have 2.1 times more Calcium, 6 times more Copper, 1.2 times more Iron, 1.4 times more Magnesium, 2 times more Manganese, 1.3 times more Potassium and 1.4 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Phosphorus and 8.3 times more Selenium than Raw Chicory Greens.
• Both Raw Chicory Greens and Raw Broccoli have similar amounts of Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Chicory Greens have 1.5 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Energy, 3.3 times more Omega 3, 1.4 times more Carbohydrate, 2.4 times more Sugars and 1.7 times more Protein than Raw Chicory Greens.
• Both Raw Chicory Greens as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.