Comparing Nutrients in 1 pound Boiled Escarole VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Boiled Escarole	Broccoli Raab	Recommended Dietary Allowance
Energy	2.35% 68kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.7% 14g	9.94% 13g	130g per day for Men 19-50 years
Sugars	1.44% 1.04g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	47.4% 426μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.85% 1.4mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75% 3.75mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.6% 0.073mg	59.7% 0.78mg	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	88.5% 354μg	94% 376μg	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	16.6% 15mg	102% 92mg	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	12% 1.8mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	801% 961μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	Broccoli Raab	Recommended Dietary Allowance
Calcium	21% 209mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	44% 0.39mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.76% 30.4μg	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	41% 3.27mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	78% 1.8mg	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	14.3% 100mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	32.7% 1111mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Escarole VS Broccoli Raab per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Escarole vs Broccoli Raab:

• 1 pound of Boiled Escarole has 2.6 times more Vitamin B5 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.4 times more Vitamin A, 2.7 times more Vitamin B1, 2.1 times more Vitamin B2, 3.9 times more Vitamin B3, 10.7 times more Vitamin B6, 6.1 times more Vitamin C and 4.1 times more Vitamin E than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and Broccoli Raab provide similar amounts of Vitamin B9 and Vitamin K per one pound.
• 1 pound of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Boiled and Drained Escarole without Salt as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Escarole vs Broccoli Raab:

• 1 pound of Boiled Escarole has 2.1 times more Copper and 1.3 times more Potassium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2.3 times more Calcium, 3 times more Iron, 1.7 times more Magnesium, 3.3 times more Phosphorus and 1.7 times more Sodium than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and Broccoli Raab contain similar levels of Manganese, Zinc and Water per one pound.
• Both Boiled and Drained Escarole without Salt as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Broccoli Raab contains 15.8 times more Omega 3 and 2.8 times more Protein than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and Broccoli Raab offer comparable quantities of Carbohydrate and Fiber per one pound.
• 1 pound of Boiled Escarole provide inadequate amounts of Omega 3
• Both Boiled and Drained Escarole without Salt as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.