Comparing Nutrients in 14 ounces Endive VS Garlic

Macros Ratio

	Protein	Fat	Carbs
Endive	25%	9%	66%
Garlic	16%	3%	81%

Macro Nutrients

	Endive	Garlic	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	20.4% 591kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	1.75% 0.3g	5.35% 0.91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.2% 13.3g	101% 131g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	5.47% 3.97g	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	32.4% 12.3g	22% 8.33g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Endive	Garlic	Recommended Dietary Allowance
Vitamin A	47.6% 429μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.4% 3.57mg	47.3% 2.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	377% 4.9mg	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	141% 564μg	2.98% 12μg	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	28.7% 25.8mg	138% 124mg	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	11.6% 1.75mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	764% 917μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Endive	Garlic	Recommended Dietary Allowance
Calcium	20.6% 206mg	72% 718mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	132% 1.2mg	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	41% 3.3mg	84.3% 6.75mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	72.5% 1.67mg	289% 6.64mg	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	16% 111mg	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	47% 1592mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	102% 56.4μg	55μg per day for Men 19-50 years
Sodium	5.82% 87.3mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	10% 372g	6.3% 232g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Endive vs Garlic:

• Raw Endive has more Vitamin A, 1.5 times more Vitamin B5, 47.3 times more Vitamin B9, 5.5 times more Vitamin E and 135.9 times more Vitamin K than Raw Garlic.
• While Raw Garlic contains 2.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3, 61.8 times more Vitamin B6 and 4.8 times more Vitamin C than Raw Endive.
• Both Raw Endive as well as Raw Garlic have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Endive vs Garlic:

• Raw Endive has 1.3 times more Sodium and 1.6 times more Water than Raw Garlic.
• While Raw Garlic contains 3.5 times more Calcium, 3 times more Copper, 2 times more Iron, 1.7 times more Magnesium, 4 times more Manganese, 5.5 times more Phosphorus, 1.3 times more Potassium, 71 times more Selenium and 1.5 times more Zinc than Raw Endive.

Comparison of macro-nutrients per 14 ounces:

• Raw Endive has 1.5 times more Fiber than Raw Garlic.
• While Raw Garlic contains 8.8 times more Energy, 1.5 times more Omega 3, 3.1 times more Omega 6, 9.9 times more Carbohydrate, 4 times more Sugars and 5.1 times more Protein than Raw Endive.
• Both Raw Endive as well as Raw Garlic have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.