Comparing Nutrients in 300 calories Boiled Escarole VS Tomato Puree

Weight per 300 calories

• Boiled Escarole: 2000g
• Tomato Puree: 790g

Canned Tomato Puree has 2.5 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.

Discover which food has more nutrients per 300 calories - Boiled Escarole or Tomato Puree?

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Boiled Escarole	Tomato Puree	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	1.7% 1.66g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	1.97% 0.032g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.4g	3.8% 0.65g	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	54.5% 71g	130g per day for Men 19-50 years
Sugars	6.34% 4.6g	52.6% 38g	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	26% 18.8g	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	% 19.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	147% 56g	39.5% 15g	38g per day for Men 19-50 years
Protein	41% 23g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	Tomato Puree	Recommended Dietary Allowance
Vitamin A	209% 1880μg	23% 205μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.24mg	48.6% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.24mg	72.3% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	330% 16.5mg	69.5% 3.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	76.5% 0.99mg	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	21.7% 87μg	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	93% 83.7mg	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	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3532% 4238μg	22.4% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	Tomato Puree	Recommended Dietary Allowance
Calcium	92% 920mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	252% 2.27mg	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	176% 14mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	43.2% 182mg	420mg per day for Men 19-50 years
Manganese	335% 7.7mg	58% 1.33mg	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	45% 316mg	700mg per day for Men 19-50 years
Potassium	144% 4900mg	102% 3466mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	125% 13.8mg	26% 2.84mg	11mg per day for Men 19-50 years
Water	51% 1886g	18.8% 694g	3700g per day for Men 19-50 years

Boiled Escarole VS Tomato Puree Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Escarole or Tomato Puree?

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

• 300 calories of Boiled Escarole have 9.2 times more Vitamin A, 6 times more Vitamin B1, 2 times more Vitamin B2, 4.8 times more Vitamin B5, 18 times more Vitamin B9 and 157.9 times more Vitamin K than Tomato Puree.
• While 300 kcal of Canned Tomato Puree contain 1.9 times more Vitamin B3, 3.1 times more Vitamin B6, 1.3 times more Vitamin C and 1.9 times more Vitamin E than Boiled and Drained Escarole without Salt.
• Both Boiled and Drained Escarole without Salt as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Escarole vs Tomato Puree:

• 300 calories of Boiled Escarole have 6.5 times more Calcium, 1.4 times more Magnesium, 5.8 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium, 1.7 times more Sodium, 4.9 times more Zinc and 2.7 times more Water than Tomato Puree.
• While 300 kcal of Canned Tomato Puree contain 1.3 times more Copper and 1.4 times more Selenium than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and Tomato Puree contain similar levels of Iron per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Escarole have 7.6 times more Omega 3, 2.1 times more Omega 6, 3.7 times more Fiber and 1.8 times more Protein than Tomato Puree.
• While 300 kcal of Canned Tomato Puree contain 8.3 times more Sugars than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and Tomato Puree offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Tomato Puree provide inadequate amounts of Omega 3 and Omega 6