Comparing Nutrients in 1 kilogram Witloof Chicory VS Chicory Greens

Macros Ratio

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

Macro Nutrients

	Witloof Chicory	Chicory Greens	Recommended Dietary Allowance
Energy	5.86% 170kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.8% 40g	36% 47g	130g per day for Men 19-50 years
Sugars	NA	9.66% 7g	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	81.6% 31g	105% 40g	38g per day for Men 19-50 years
Protein	16% 9g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Witloof Chicory	Chicory Greens	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	318% 2860μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.7% 0.62mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	232% 11.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	80.8% 1.05mg	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	93% 370μg	275% 1100μg	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	31% 28mg	267% 240mg	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	NA	151% 22.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2480% 2976μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Witloof Chicory	Chicory Greens	Recommended Dietary Allowance
Calcium	19% 190mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	328% 2.95mg	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	30% 2.4mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	187% 4.3mg	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	37% 260mg	67% 470mg	700mg per day for Men 19-50 years
Potassium	62% 2110mg	124% 4200mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	25.5% 945g	25% 920g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Witloof Chicory vs Chicory Greens:

• Raw Chicory Greens contain 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 Witloof Chicory and Raw Chicory Greens have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Witloof Chicory as well as Raw Chicory Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Witloof Chicory vs Chicory Greens:

• Raw Chicory Greens contain 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 Witloof Chicory and Raw Chicory Greens have similar amounts of Water per 1 kg.
• Both Raw Witloof Chicory as well as Raw Chicory Greens have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Chicory Greens contain 3.2 times more Omega 3, 1.3 times more Fiber and 1.9 times more Protein than Raw Witloof Chicory.
• Both Raw Witloof Chicory and Raw Chicory Greens have similar amounts of Carbohydrate per 1 kg.
• Both Raw Witloof Chicory as well as Raw Chicory Greens have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.