Comparing Nutrients in 1 kilogram Boiled Escarole VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
Tomatoes	17%	9%	74%

Macro Nutrients

	Boiled Escarole	Tomatoes	Recommended Dietary Allowance
Energy	5.17% 150kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.88% 0.28g	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	4.7% 0.8g	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	30% 39g	130g per day for Men 19-50 years
Sugars	3.17% 2.3g	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	73.7% 28g	31.6% 12g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	Tomatoes	Recommended Dietary Allowance
Vitamin A	104% 940μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	165% 8.26mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	195% 780μg	37.5% 150μg	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	152% 137mg	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	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1766% 2119μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	Tomatoes	Recommended Dietary Allowance
Calcium	46% 460mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	1.68% 67μg	0.58% 23μg	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	33.8% 2.7mg	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	49.6% 1.14mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	72% 2450mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	3.33% 50mg	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	25.5% 945g	3700g per day for Men 19-50 years

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

• Boiled and Drained Escarole without Salt has 2.2 times more Vitamin A, 1.6 times more Vitamin B1, 3.3 times more Vitamin B2, 9.3 times more Vitamin B5, 5.2 times more Vitamin B9 and 26.8 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.9 times more Vitamin B3, 5 times more Vitamin B6, 4.2 times more Vitamin C and 1.4 times more Vitamin E than Boiled and Drained Escarole without Salt.
• Both Boiled and Drained Escarole without Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Escarole vs Tomatoes:

• Boiled and Drained Escarole without Salt has 4.6 times more Calcium, 1.5 times more Copper, 2.7 times more Iron, 3.4 times more Manganese, 3.8 times more Sodium and 4.1 times more Zinc than Raw Ripe Red Tomatoes.
• Both Boiled and Drained Escarole without Salt and Raw Ripe Red Tomatoes have similar amounts of Magnesium, Phosphorus, Potassium and Water per 1 kg.
• Both Boiled and Drained Escarole without Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Fluoride and Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Escarole without Salt has 2.3 times more Fiber and 1.3 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Carbohydrate and 11.4 times more Sugars than Boiled and Drained Escarole without Salt.
• Both Boiled and Drained Escarole without Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.