Comparing Nutrients in 300 calories Boiled Escarole VS Broccoli

Weight per 300 calories

• Boiled Escarole: 2000g
• Broccoli: 882g

Raw Broccoli has 2.3 times more energy per unit of mass than Boiled and Drained Escarole without Salt, which is low in comparison to other foods. Boiled Escarole having very low energy density.

Which food has more nutrients per 300 calories - Boiled Escarole or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Escarole	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.4g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.2% 61.4g	45% 58.6g	130g per day for Men 19-50 years
Sugars	6.34% 4.6g	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	147% 56g	60.4% 23g	38g per day for Men 19-50 years
Protein	41% 23g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	Broccoli	Recommended Dietary Allowance
Vitamin A	209% 1880μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.24mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.24mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	330% 16.5mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	119% 1.54mg	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	390% 1560μg	139% 556μg	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	73.3% 66mg	875% 787mg	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	53.3% 8mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3532% 4238μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	Broccoli	Recommended Dietary Allowance
Calcium	92% 920mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	48% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	3.35% 134μg	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	180% 14.4mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	335% 7.7mg	80.6% 1.85mg	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	63% 440mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	144% 4900mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	125% 13.8mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	51% 1886g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Escarole vs Broccoli:

• Boiled and Drained Escarole without Salt has 6.9 times more Vitamin A, 1.9 times more Vitamin B1, 1.2 times more Vitamin B2, 3.3 times more Vitamin B5, 2.8 times more Vitamin B9 and 4.7 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 4.8 times more Vitamin B6 and 11.9 times more Vitamin C than Boiled and Drained Escarole without Salt.
• Both Boiled and Drained Escarole without Salt and Raw Broccoli have similar amounts of Vitamin B3 and Vitamin E per 300 kcal.
• Both Boiled and Drained Escarole without Salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Escarole vs Broccoli:

• Boiled and Drained Escarole without Salt has 2.2 times more Calcium, 4 times more Copper, 2.2 times more Iron, 1.4 times more Magnesium, 4.2 times more Manganese, 1.8 times more Potassium, 1.3 times more Sodium, 3.8 times more Zinc and 2.4 times more Water than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Phosphorus and 5.5 times more Selenium than Boiled and Drained Escarole without Salt.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Escarole without Salt has 3.2 times more Omega 6 and 2.4 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 2.3 times more Omega 3 and 3.3 times more Sugars than Boiled and Drained Escarole without Salt.
• Both Boiled and Drained Escarole without Salt and Raw Broccoli have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 300 kcal.
• Both Boiled and Drained Escarole without Salt as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.