Comparing Nutrients in 1 kilogram Boiled Escarole VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Escarole	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	5.17% 150kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.6% 30.7g	41% 53.5g	130g per day for Men 19-50 years
Sugars	3.17% 2.3g	20.3% 14.7g	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	73.7% 28g	79% 30g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	104% 940μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	165% 8.26mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	135% 1.75mg	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	195% 780μg	235% 940μg	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	36.7% 33mg	759% 683mg	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	26.7% 4mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1766% 2119μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	46% 460mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	1.68% 67μg	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	90% 7.2mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	167% 3.85mg	111% 2.56mg	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	31.4% 220mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	72% 2450mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	25.5% 943g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Escarole VS Frozen Broccoli Spears per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Escarole versus 1 kg of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Escarole vs Frozen Broccoli Spears:

• 1 kilogram of Boiled Escarole has 1.6 times more Vitamin A, 3.4 times more Vitamin B5 and 2.1 times more Vitamin K than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 1.8 times more Vitamin B2, 1.5 times more Vitamin B3, 10.9 times more Vitamin B6, 20.7 times more Vitamin C and 3.4 times more Vitamin E than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and Frozen Broccoli Spears provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Boiled and Drained Escarole without Salt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Escarole vs Frozen Broccoli Spears:

• 1 kilogram of Boiled Escarole has 2.4 times more Copper, 1.5 times more Manganese and 2 times more Zinc than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 2.7 times more Phosphorus and 9.5 times more Selenium than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and Frozen Broccoli Spears contain similar levels of Calcium, Iron, Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Boiled Escarole lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Broccoli Spears contains 10.4 times more Omega 3, 1.7 times more Carbohydrate, 6.4 times more Sugars and 2.7 times more Protein than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and Frozen Broccoli Spears offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Escarole provide inadequate amounts of Omega 3
• Both Boiled and Drained Escarole without Salt as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in one kilogram.