Comparing Nutrients in 300 calories Witloof Chicory VS Chicory Greens

Weight per 300 calories

• Witloof Chicory: 1765g
• Chicory Greens: 1304g

Raw Chicory Greens have 1.4 times more energy per unit of mass than Raw Witloof Chicory, which is very low in comparison to other foods. Witloof Chicory having very low energy density.

Which food has more nutrients per 300 calories - Witloof Chicory or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	4.03% 3.9g	97g per day for Men 19-50 years
Saturated Fat	1.32% 0.42g	2.98% 0.95g	32g per day for Men 19-50 years
Omega 3	6.6% 0.11g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	3.84% 0.65g	8.6% 1.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.3% 70.6g	47% 61.3g	130g per day for Men 19-50 years
Sugars	NA	12.6% 9.13g	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	144% 54.7g	137% 52g	38g per day for Men 19-50 years
Protein	28.4% 16g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Witloof Chicory	Chicory Greens	Recommended Dietary Allowance
Vitamin A	1.96% 17.6μg	414% 3730μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	65.2% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.7% 0.48mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	40.8% 6.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.56mg	303% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	105% 1.37mg	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	163% 653μg	359% 1435μg	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	55% 49.4mg	348% 313mg	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	197% 29.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3235% 3882μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Witloof Chicory	Chicory Greens	Recommended Dietary Allowance
Calcium	33.5% 335mg	130% 1304mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	428% 3.85mg	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	53% 4.24mg	147% 11.7mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	93% 391mg	420mg per day for Men 19-50 years
Manganese	76.7% 1.76mg	243% 5.6mg	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	65.5% 459mg	87.6% 613mg	700mg per day for Men 19-50 years
Potassium	110% 3724mg	161% 5478mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	7.1% 3.9μg	55μg per day for Men 19-50 years
Sodium	2.35% 35.3mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	25.7% 2.82mg	50% 5.48mg	11mg per day for Men 19-50 years
Water	45% 1668g	32.4% 1200g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Witloof Chicory vs Chicory Greens:

• Raw Witloof Chicory has 1.4 times more Vitamin B1 than Raw Chicory Greens.
• While Raw Chicory Greens contain 211.4 times more Vitamin A, 2.7 times more Vitamin B2, 2.3 times more Vitamin B3, 5.9 times more Vitamin B5, 1.8 times more Vitamin B6, 2.2 times more Vitamin B9 and 6.3 times more Vitamin C than Raw Witloof Chicory.
• Both Raw Witloof Chicory as well as Raw Chicory Greens have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Witloof Chicory vs Chicory Greens:

• Raw Witloof Chicory has 1.4 times more Water than Raw Chicory Greens.
• While Raw Chicory Greens contain 3.9 times more Calcium, 4.3 times more Copper, 2.8 times more Iron, 2.2 times more Magnesium, 3.2 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium, 16.6 times more Sodium and 1.9 times more Zinc than Raw Witloof Chicory.
• Both Raw Witloof Chicory and Raw Chicory Greens have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Chicory Greens contain 2.2 times more Fat, 2.3 times more Omega 3, 2.2 times more Omega 6 and 1.4 times more Protein than Raw Witloof Chicory.
• Both Raw Witloof Chicory and Raw Chicory Greens have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Raw Witloof Chicory as well as Raw Chicory Greens have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.