Comparing Nutrients in 1 kilogram Boiled Escarole VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Boiled Escarole	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	5.17% 150kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	4.35% 0.74g	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	47.6% 62g	130g per day for Men 19-50 years
Sugars	3.17% 2.3g	48.6% 35.2g	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	26% 19g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	73.7% 28g	26.3% 10g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	104% 940μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	165% 8.26mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	13% 0.17mg	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	12.5% 50μg	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	87.8% 79mg	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	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1766% 2119μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	46% 460mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	124% 1.12mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	167% 3.85mg	25.7% 0.59mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	72% 2450mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	25.5% 943g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Escarole VS Stewed Canned Tomatoes per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Escarole vs Stewed Canned Tomatoes:

• 1 kilogram of Boiled Escarole has 10.4 times more Vitamin A, 1.3 times more Vitamin B1, 1.8 times more Vitamin B2, 7.2 times more Vitamin B5, 15.6 times more Vitamin B9 and 88.3 times more Vitamin K than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 2.3 times more Vitamin B3, 2.4 times more Vitamin C and 2.1 times more Vitamin E than Boiled and Drained Escarole without Salt.
• 1 kilogram of Boiled Escarole have insufficient amounts of Vitamin B3
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin A and Vitamin B9
• Both Boiled and Drained Escarole without Salt as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B6, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Escarole vs Stewed Canned Tomatoes:

• 1 kilogram of Boiled Escarole has 1.4 times more Calcium, 6.5 times more Manganese and 4.1 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.3 times more Copper, 1.8 times more Iron and 11.6 times more Sodium than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and Stewed Canned Tomatoes contain similar levels of Magnesium, Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Boiled and Drained Escarole without Salt as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Escarole has 2.8 times more Fiber and 1.3 times more Protein than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 2 times more Carbohydrate and 15.3 times more Sugars than Boiled and Drained Escarole without Salt.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Boiled and Drained Escarole without Salt as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.