Comparing Nutrients in 14 ounces Boiled Escarole VS White Gourd-flowered

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Boiled Escarole	White Gourd-flowered	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.082% 0.079g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	NA	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	0.21% 0.036g	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	10.3% 13.5g	130g per day for Men 19-50 years
Sugars	1.26% 0.91g	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	29.2% 11g	5.22% 2g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	4.4% 2.46g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	41.5% 373μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.5% 0.23mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.74% 1.24mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.6% 3.28mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	12.2% 0.16mg	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	5.95% 24μg	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	44.5% 40mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	701% 841μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	White Gourd-flowered	Recommended Dietary Allowance
Calcium	18.3% 183mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	11.5% 0.1mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	66.4% 1.53mg	11.4% 0.26mg	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	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	28.6% 972mg	17.5% 595mg	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	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	10% 374g	10.2% 379g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Escarole VS White Gourd-flowered per 14 oz

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

Lets compare vitamin content per 14 ounces of Boiled Escarole vs White Gourd-flowered :

• 14 ounces of Boiled Escarole have 2 times more Vitamin B1, 2.8 times more Vitamin B2, 5.4 times more Vitamin B5 and 13 times more Vitamin B9 than White Gourd-flowered .
• While 14 oz of Raw White Gourd-flowered contain 2.5 times more Vitamin B6 and 3.1 times more Vitamin C than Boiled and Drained Escarole without Salt.
• 14 ounces of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
• 14 ounces of White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Boiled and Drained Escarole without Salt as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Escarole vs White Gourd-flowered :

• 14 ounces of Boiled Escarole have 1.8 times more Calcium, 3.3 times more Copper, 3.6 times more Iron, 5.8 times more Manganese, 1.7 times more Phosphorus and 1.6 times more Potassium than White Gourd-flowered .
• Both Boiled Escarole and White Gourd-flowered contain similar levels of Magnesium, Zinc and Water per 14 ounces.
• 14 ounces of White Gourd-flowered lack sufficient amounts of Phosphorus
• Both Boiled and Drained Escarole without Salt as well as Raw White Gourd-flowered lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Escarole have 5.6 times more Fiber and 1.9 times more Protein than White Gourd-flowered .
• Both Boiled Escarole and White Gourd-flowered offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of White Gourd-flowered provide inadequate amounts of Fiber and Protein
• Both Boiled and Drained Escarole without Salt as well as Raw White Gourd-flowered provide inadequate amounts of Energy and Omega 6 in 14 ounces.