Comparing Nutrients in 300 calories Boiled Escarole VS Endive

Weight per 300 calories

• Boiled Escarole: 2000g
• Endive: 1765g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

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

Macro Nutrients

	Boiled Escarole	Endive	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	3.64% 3.53g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	2.65% 0.85g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.4g	7.8% 1.32g	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	45.5% 59g	130g per day for Men 19-50 years
Sugars	6.34% 4.6g	6.1% 4.4g	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	147% 56g	144% 54.7g	38g per day for Men 19-50 years
Protein	41% 23g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	Endive	Recommended Dietary Allowance
Vitamin A	209% 1880μg	212% 1906μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.24mg	102% 1.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.24mg	44% 7.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	330% 16.5mg	318% 16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	27% 0.35mg	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	626% 2506μg	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	127% 115mg	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	51.8% 7.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3532% 4238μg	3397% 4076μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	Endive	Recommended Dietary Allowance
Calcium	92% 920mg	92% 918mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	194% 1.75mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	63% 265mg	420mg per day for Men 19-50 years
Manganese	335% 7.7mg	322% 7.4mg	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	70.6% 494mg	700mg per day for Men 19-50 years
Potassium	144% 4900mg	163% 5541mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	26% 388mg	1500mg per day for Men 19-50 years
Zinc	125% 13.8mg	127% 14mg	11mg per day for Men 19-50 years
Water	51% 1886g	44.7% 1655g	3700g per day for Men 19-50 years

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

• Raw Endive contains 1.6 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Escarole without Salt.
• Both Boiled and Drained Escarole without Salt and Raw Endive have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K per 300 kcal.
• Both Boiled and Drained Escarole without Salt as well as Raw Endive have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Escarole vs Endive:

Both Boiled and Drained Escarole without Salt and Raw Endive have similar amounts of minerals per 300 kcal
• Both Boiled and Drained Escarole without Salt and Raw Endive have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Boiled and Drained Escarole without Salt and Raw Endive have similar amounts of macro-nutrients per 300 kcal
• Both Boiled and Drained Escarole without Salt and Raw Endive have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
• Both Boiled and Drained Escarole without Salt as well as Raw Endive have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.