Comparing Nutrients in 14 ounces Boiled Escarole VS Endive

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
Endive	25%	9%	66%

Macro Nutrients

	Boiled Escarole	Endive	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	1.75% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.37% 12g	10.2% 13.3g	130g per day for Men 19-50 years
Sugars	1.26% 0.91g	1.37% 0.99g	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	29.2% 11g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	Endive	Recommended Dietary Allowance
Vitamin A	41.5% 373μg	47.6% 429μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.5% 0.23mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.74% 1.24mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.6% 3.28mg	71.4% 3.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	6.1% 0.079mg	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	77.4% 310μg	141% 564μg	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	14.6% 13mg	28.7% 25.8mg	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	10.6% 1.6mg	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	701% 841μg	764% 917μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	Endive	Recommended Dietary Allowance
Calcium	18.3% 183mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	43.7% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	0.66% 26.6μg	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	35.7% 2.86mg	41% 3.3mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	66.4% 1.53mg	72.5% 1.67mg	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	12.5% 87.3mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	28.6% 972mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	5.82% 87.3mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	10% 374g	10% 372g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Escarole VS Endive per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Escarole versus 14 oz of Endive to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 oz of Raw Endive contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B3, 1.8 times more Vitamin B9 and 2 times more Vitamin C than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and Endive provide similar amounts of Vitamin A, Vitamin B2, Vitamin B5, Vitamin E and Vitamin K per 14 ounces.
• 14 ounces of Boiled Escarole have insufficient amounts of Vitamin B3
• Both Boiled and Drained Escarole without Salt as well as Raw Endive have insufficient amounts of Vitamin B6, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Escarole vs Endive:

• 14 oz of Raw Endive contain 1.3 times more Phosphorus and 1.3 times more Potassium than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and Endive contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Zinc and Water per 14 ounces.
• Both Boiled and Drained Escarole without Salt as well as Raw Endive lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• Both Boiled and Drained Escarole without Salt and Raw Endive have similar amounts of macro-nutrients per 14 oz
• Both Boiled Escarole and Endive offer comparable quantities of Carbohydrate, Fiber and Protein per 14 ounces.
• Both Boiled and Drained Escarole without Salt as well as Raw Endive provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.