Comparing Nutrients in 1 kilogram 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	5.17% 150kcal	4.83% 140kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.063% 0.02g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	0.53% 0.09g	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	26% 34g	130g per day for Men 19-50 years
Sugars	3.17% 2.3g	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	73.7% 28g	13% 5g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	104% 940μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	165% 8.26mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	30.8% 0.4mg	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	15% 60μg	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	112% 101mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1766% 2119μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	White Gourd-flowered	Recommended Dietary Allowance
Calcium	46% 460mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	29% 0.26mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	167% 3.85mg	28.7% 0.66mg	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	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	72% 2450mg	44% 1500mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	25.5% 943g	26% 955g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Escarole VS White Gourd-flowered per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Escarole versus 1 kg of White Gourd-flowered to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Escarole vs White Gourd-flowered :

• 1 kilogram of Boiled Escarole has 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 1 kg of Raw White Gourd-flowered contains 2.5 times more Vitamin B6 and 3.1 times more Vitamin C than Boiled and Drained Escarole without Salt.
• 1 kilogram of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Boiled Escarole vs White Gourd-flowered :

• 1 kilogram of Boiled Escarole has 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Escarole has 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 one kilogram.
• 1 kilogram 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 one kilogram.