Comparing Nutrients in 1 kilogram Endive VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Endive	25%	9%	66%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Endive	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	5.86% 170kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.8% 33.5g	24% 31g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	81.6% 31g	73.7% 28g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Endive	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	120% 1080μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	180% 9mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	169% 2.2mg	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	355% 1420μg	178% 710μg	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	72.2% 65mg	411% 370mg	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	29.3% 4.4mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1925% 2310μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Endive	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	52% 520mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	83.3% 0.75mg	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	104% 8.3mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	165% 3.8mg	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	40% 280mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	14.7% 220mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	25.3% 938g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Endive VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Endive versus 1 kg of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Endive vs Cooked Broccoli Raab:

• 1 kilogram of Endive has 2 times more Vitamin B5 and 2 times more Vitamin B9 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 2.1 times more Vitamin A, 2.1 times more Vitamin B1, 1.9 times more Vitamin B2, 5 times more Vitamin B3, 11 times more Vitamin B6, 5.7 times more Vitamin C and 5.8 times more Vitamin E than Raw Endive.
• Both Endive and Cooked Broccoli Raab provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Endive have insufficient amounts of Vitamin B6
• Both Raw Endive as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Endive vs Cooked Broccoli Raab:

• 1 kilogram of Endive has 1.3 times more Copper and 1.5 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 2.3 times more Calcium, 1.5 times more Iron, 1.8 times more Magnesium, 2.9 times more Phosphorus, 6.5 times more Selenium and 2.5 times more Sodium than Raw Endive.
• Both Endive and Cooked Broccoli Raab contain similar levels of Manganese, Potassium and Water per one kilogram.
• 1 kilogram of Endive lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cooked Broccoli Raab contains 15.5 times more Omega 3 and 3.1 times more Protein than Raw Endive.
• Both Endive and Cooked Broccoli Raab offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Endive provide inadequate amounts of Omega 3
• Both Raw Endive as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one kilogram.