Comparing Nutrients in 1 pound Witloof Chicory VS Chicory Greens

Macros Ratio

	Protein	Fat	Carbs
Witloof Chicory	18%	4%	78%
Chicory Greens	24%	10%	66%

Macro Nutrients

	Witloof Chicory	Chicory Greens	Recommended Dietary Allowance
Energy	2.66% 77kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	NA	4.38% 3.18g	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	37% 14g	47.7% 18g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Witloof Chicory	Chicory Greens	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	144% 1297μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.4% 0.28mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.54% 0.73mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	105% 5.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	36.6% 0.48mg	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	42% 168μg	125% 499μg	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	14% 12.7mg	121% 109mg	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	NA	68.3% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1125% 1350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Witloof Chicory	Chicory Greens	Recommended Dietary Allowance
Calcium	8.6% 86mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	149% 1.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	13.6% 1.1mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	84.6% 1.95mg	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	17% 118mg	30.5% 213mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	56% 1905mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11.3% 417g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Witloof Chicory vs Chicory Greens:

• Raw Chicory Greens contain 286 times more Vitamin A, 3.7 times more Vitamin B2, 3.1 times more Vitamin B3, 8 times more Vitamin B5, 2.5 times more Vitamin B6, 3 times more Vitamin B9 and 8.6 times more Vitamin C than Raw Witloof Chicory.
• Both Raw Witloof Chicory and Raw Chicory Greens have similar amounts of Vitamin B1 per 1 lb.
• Both Raw Witloof Chicory as well as Raw Chicory Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Witloof Chicory vs Chicory Greens:

• Raw Chicory Greens contain 5.3 times more Calcium, 5.8 times more Copper, 3.8 times more Iron, 3 times more Magnesium, 4.3 times more Manganese, 1.8 times more Phosphorus, 2 times more Potassium, 22.5 times more Sodium and 2.6 times more Zinc than Raw Witloof Chicory.
• Both Raw Witloof Chicory and Raw Chicory Greens have similar amounts of Water per 1 lb.
• Both Raw Witloof Chicory as well as Raw Chicory Greens have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Chicory Greens contain 3.2 times more Omega 3, 1.3 times more Fiber and 1.9 times more Protein than Raw Witloof Chicory.
• Both Raw Witloof Chicory and Raw Chicory Greens have similar amounts of Carbohydrate per 1 lb.
• Both Raw Witloof Chicory as well as Raw Chicory Greens have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.