Comparing Nutrients in 300 calories Boiled Escarole VS Roasted Almonds

Weight per 300 calories

• Boiled Escarole: 2000g
• Roasted Almonds: 50.2g

Dry Roasted Almonds have 39.9 times more energy per unit of mass than Boiled and Drained Escarole without Salt, which is very high in comparison to other foods. Boiled Escarole having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Boiled Escarole	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.4g	38.2% 6.5g	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	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	6.34% 4.6g	3.36% 2.44g	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	0.007% 0.005g	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	% 0.005g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	147% 56g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	41% 23g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	209% 1880μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.24mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.24mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	330% 16.5mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	5.25% 0.068mg	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	6.9% 27.6μg	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	0% 0mg	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	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3532% 4238μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	Roasted Almonds	Recommended Dietary Allowance
Calcium	92% 920mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	61.3% 0.55mg	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	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	335% 7.7mg	48.7% 1.1mg	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	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	144% 4900mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	125% 13.8mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	51% 1886g	0.033% 1.2g	3700g per day for Men 19-50 years

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

• Boiled and Drained Escarole without Salt has more Vitamin A, 30.5 times more Vitamin B1, 2.1 times more Vitamin B2, 3.4 times more Vitamin B3, 102.6 times more Vitamin B5, 4.7 times more Vitamin B6, 56.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Vitamin E than Boiled and Drained Escarole without Salt.
• Both Boiled and Drained Escarole without Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Escarole vs Roasted Almonds:

• Boiled and Drained Escarole without Salt has 6.8 times more Calcium, 3.2 times more Copper, 7.7 times more Iron, 1.9 times more Magnesium, 6.9 times more Manganese, 1.9 times more Phosphorus, 13.7 times more Potassium, 4 times more Selenium, 252.5 times more Sodium, 8.3 times more Zinc and 1559.8 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Escarole without Salt has 47.8 times more Omega 3, 5.8 times more Carbohydrate, 1.9 times more Sugars, 10.2 times more Fiber and 2.2 times more Protein than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7.3 times more Fat, 2.4 times more Saturated Fat and 4.7 times more Omega 6 than Boiled and Drained Escarole without Salt.
• Both Boiled and Drained Escarole without Salt and Dry Roasted Almonds have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Escarole without Salt as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.