Comparing Nutrients in 1 kilogram Garlic VS Boiled Escarole

Macros Ratio

	Protein	Fat	Carbs
Garlic	16%	3%	81%
Boiled Escarole	25%	9%	66%

Macro Nutrients

	Garlic	Boiled Escarole	Recommended Dietary Allowance
Energy	51.4% 1490kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	13.5% 2.3g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	254% 331g	23.6% 30.7g	130g per day for Men 19-50 years
Sugars	13.8% 10g	3.17% 2.3g	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	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	55.3% 21g	73.7% 28g	38g per day for Men 19-50 years
Protein	114% 63.6g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Garlic	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	0% 0μg	104% 940μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.96mg	165% 8.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	950% 12.4mg	12.3% 0.16mg	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	7.5% 30μg	195% 780μg	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	347% 312mg	36.7% 33mg	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	5.33% 0.8mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	1766% 2119μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic	Boiled Escarole	Recommended Dietary Allowance
Calcium	181% 1810mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	332% 3mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.68% 67μg	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	213% 17mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	727% 16.7mg	167% 3.85mg	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	219% 1530mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	118% 4010mg	72% 2450mg	3400mg per day for Men 19-50 years
Selenium	258% 142μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	16% 586g	25.5% 943g	3700g per day for Men 19-50 years

Nutrient Comparison: Garlic VS Boiled Escarole per 1 kg

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

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

• 1 kilogram of Garlic has 3.4 times more Vitamin B1, 1.8 times more Vitamin B2, 2.2 times more Vitamin B3, 77.2 times more Vitamin B6 and 9.5 times more Vitamin C than Boiled Escarole.
• While 1 kg of Boiled and Drained Escarole without Salt contains more Vitamin A, 1.4 times more Vitamin B5, 26 times more Vitamin B9, 5 times more Vitamin E and 124.6 times more Vitamin K than Raw Garlic.
• 1 kilogram of Garlic have insufficient amounts of Vitamin A, Vitamin B9, Vitamin E and Vitamin K
• 1 kilogram of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Raw Garlic as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Garlic vs Boiled Escarole:

• 1 kilogram of Garlic has 3.9 times more Calcium, 3.4 times more Copper, 2.4 times more Iron, 1.9 times more Magnesium, 4.3 times more Manganese, 7 times more Phosphorus, 1.6 times more Potassium, 71 times more Selenium and 1.7 times more Zinc than Boiled Escarole.
• While 1 kg of Boiled and Drained Escarole without Salt contains 1.6 times more Water than Raw Garlic.
• 1 kilogram of Boiled Escarole lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Garlic has 9.9 times more Energy, 10.8 times more Carbohydrate and 5.5 times more Protein than Boiled Escarole.
• While 1 kg of Boiled and Drained Escarole without Salt contains 1.3 times more Fiber than Raw Garlic.
• 1 kilogram of Boiled Escarole provide inadequate amounts of Energy
• Both Raw Garlic as well as Boiled and Drained Escarole without Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.