Comparing Nutrients in 1 pound Boiled Escarole VS Endive

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
Endive	25%	9%	66%

Macro Nutrients

	Boiled Escarole	Endive	Recommended Dietary Allowance
Energy	2.35% 68kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	2% 0.34g	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	11.7% 15g	130g per day for Men 19-50 years
Sugars	1.44% 1.04g	1.56% 1.13g	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	33.4% 12.7g	37% 14g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	10% 5.67g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	Endive	Recommended Dietary Allowance
Vitamin A	47.4% 426μg	54.4% 490μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.85% 1.4mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75% 3.75mg	81.6% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.6% 0.073mg	6.98% 0.091mg	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	161% 644μg	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	32.8% 29.5mg	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	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	801% 961μg	873% 1048μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	Endive	Recommended Dietary Allowance
Calcium	21% 209mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	44% 0.39mg	50% 0.45mg	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	47% 3.76mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	83% 1.9mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	32.7% 1111mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	6.65% 100mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	32.6% 3.6mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11.5% 425g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Escarole VS Endive per 1 lb

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

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

• 1 lb of Raw Endive contains 1.4 times more Vitamin B1, 1.3 times more Vitamin B3, 1.8 times more Vitamin B9 and 2 times more Vitamin C than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and Endive provide similar amounts of Vitamin A, Vitamin B2, Vitamin B5, Vitamin E and Vitamin K per one pound.
• 1 pound of Boiled Escarole have insufficient amounts of Vitamin B3
• Both Boiled and Drained Escarole without Salt as well as Raw Endive have insufficient amounts of Vitamin B6, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Escarole vs Endive:

• 1 lb of Raw Endive contains 1.3 times more Phosphorus and 1.3 times more Potassium than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and Endive contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Zinc and Water per one pound.
• Both Boiled and Drained Escarole without Salt as well as Raw Endive lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• Both Boiled and Drained Escarole without Salt and Raw Endive have similar amounts of macro-nutrients per 1 lb
• Both Boiled Escarole and Endive offer comparable quantities of Carbohydrate, Fiber and Protein per one pound.
• Both Boiled and Drained Escarole without Salt as well as Raw Endive provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.