Comparing Nutrients in 14 ounces Chicory Greens VS Witloof Chicory

Macros Ratio

	Protein	Fat	Carbs
Chicory Greens	24%	10%	66%
Witloof Chicory	18%	4%	78%

Macro Nutrients

	Chicory Greens	Witloof Chicory	Recommended Dietary Allowance
Energy	3.15% 91kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	0.86% 0.15g	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	12.2% 16g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	12% 6.75g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Chicory Greens	Witloof Chicory	Recommended Dietary Allowance
Vitamin A	126% 1135μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	20.5% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	3.97% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	13% 0.17mg	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	36.7% 147μg	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	12.3% 11mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	984% 1181μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chicory Greens	Witloof Chicory	Recommended Dietary Allowance
Calcium	39.7% 397mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	22.5% 0.2mg	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	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	17.3% 0.4mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	49% 1667mg	24.6% 837mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	12% 179mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	9.87% 365g	10% 375g	3700g per day for Men 19-50 years

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

• Raw Chicory Greens have 286 times more Vitamin A, 3.7 times more Vitamin B2, 3.1 times more Vitamin B3, 8 times more Vitamin B5, 2.5 times more Vitamin B6, 3 times more Vitamin B9 and 8.6 times more Vitamin C than Raw Witloof Chicory.
• Both Raw Chicory Greens and Raw Witloof Chicory have similar amounts of Vitamin B1 per 14 oz.
• Both Raw Chicory Greens as well as Raw Witloof Chicory have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Chicory Greens vs Witloof Chicory:

• Raw Chicory Greens have 5.3 times more Calcium, 5.8 times more Copper, 3.8 times more Iron, 3 times more Magnesium, 4.3 times more Manganese, 1.8 times more Phosphorus, 2 times more Potassium, 22.5 times more Sodium and 2.6 times more Zinc than Raw Witloof Chicory.
• Both Raw Chicory Greens and Raw Witloof Chicory have similar amounts of Water per 14 oz.
• Both Raw Chicory Greens as well as Raw Witloof Chicory have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Chicory Greens have 3.2 times more Omega 3, 1.3 times more Fiber and 1.9 times more Protein than Raw Witloof Chicory.
• Both Raw Chicory Greens and Raw Witloof Chicory have similar amounts of Carbohydrate per 14 oz.
• Both Raw Chicory Greens as well as Raw Witloof Chicory have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.