Comparing Nutrients in 1 kilogram Boiled Escarole VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Boiled Escarole	Boiled Carrots	Recommended Dietary Allowance
Energy	5.17% 150kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	5.1% 0.87g	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	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	3.17% 2.3g	47.6% 34.5g	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	4.97% 3.6g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 27g	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	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	104% 940μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	165% 8.26mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	118% 1.53mg	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	35% 140μg	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	40% 36mg	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	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1766% 2119μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	Boiled Carrots	Recommended Dietary Allowance
Calcium	46% 460mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	1.68% 67μg	12% 475μg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	167% 3.85mg	67.4% 1.55mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	72% 2450mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	18% 2mg	11mg per day for Men 19-50 years
Water	25.5% 943g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Escarole vs Boiled Carrots:

• Boiled and Drained Escarole without Salt has 1.4 times more Vitamin B2, 3.6 times more Vitamin B5, 5.6 times more Vitamin B9 and 15.5 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 9.1 times more Vitamin A, 2.1 times more Vitamin B3, 9.6 times more Vitamin B6 and 2.6 times more Vitamin E than Boiled and Drained Escarole without Salt.
• Both Boiled and Drained Escarole without Salt and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin C per 1 kg.
• Both Boiled and Drained Escarole without Salt as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Escarole vs Boiled Carrots:

• Boiled and Drained Escarole without Salt has 1.5 times more Calcium, 5.1 times more Copper, 2.1 times more Iron, 1.3 times more Magnesium, 2.5 times more Manganese and 3.5 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 7.1 times more Fluoride, 1.4 times more Phosphorus, 3.5 times more Selenium and 3.1 times more Sodium than Boiled and Drained Escarole without Salt.
• Both Boiled and Drained Escarole without Salt and Boiled and Drained Carrots have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Escarole without Salt has 1.5 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.3 times more Energy, 2.7 times more Carbohydrate and 15 times more Sugars than Boiled and Drained Escarole without Salt.
• Both Boiled and Drained Escarole without Salt and Boiled and Drained Carrots have similar amounts of Fiber per 1 kg.
• Both Boiled and Drained Escarole without Salt as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.