Comparing Nutrients in 1 pound Boiled Escarole VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Boiled Escarole	Frozen Carrots	Recommended Dietary Allowance
Energy	2.35% 68kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	6.6% 1.12g	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	27.6% 36g	130g per day for Men 19-50 years
Sugars	1.44% 1.04g	29.8% 21.6g	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	1.94% 1.4g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 18.4g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	39.4% 15g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	47.4% 426μg	358% 3221μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.85% 1.4mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75% 3.75mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.6% 0.073mg	33% 0.43mg	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	11.3% 45.4μg	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	12.6% 11.3mg	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	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	801% 961μg	66.5% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	Frozen Carrots	Recommended Dietary Allowance
Calcium	21% 209mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	44% 0.39mg	37.3% 0.34mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	33.7% 0.78mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	32.7% 1111mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	20.6% 308mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11% 408g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Escarole VS Frozen Carrots per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Escarole vs Frozen Carrots:

• 1 pound of Boiled Escarole has 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 4.4 times more Vitamin B5, 7.8 times more Vitamin B9, 1.3 times more Vitamin C and 12 times more Vitamin K than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 7.6 times more Vitamin A, 1.5 times more Vitamin B3, 5.9 times more Vitamin B6 and 1.4 times more Vitamin E than Boiled and Drained Escarole without Salt.
• 1 pound of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Boiled and Drained Escarole without Salt as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Escarole vs Frozen Carrots:

• 1 pound of Boiled Escarole has 1.3 times more Calcium, 1.6 times more Iron, 2.3 times more Manganese and 2.1 times more Zinc than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 1.5 times more Phosphorus and 3.6 times more Sodium than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and Frozen Carrots contain similar levels of Copper, Magnesium, Potassium and Water per one pound.
• Both Boiled and Drained Escarole without Salt as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Escarole has 1.5 times more Protein than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 2.6 times more Carbohydrate and 20.7 times more Sugars than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and Frozen Carrots offer comparable quantities of Fiber per one pound.
• 1 pound of Frozen Carrots provide inadequate amounts of Protein
• Both Boiled and Drained Escarole without Salt as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.