Comparing Nutrients in 300 calories Boiled Escarole VS Tomatoes

Weight per 300 calories

• Boiled Escarole: 2000g
• Tomatoes: 1667g

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 Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
Tomatoes	17%	9%	74%

Macro Nutrients

	Boiled Escarole	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.4g	7.84% 1.33g	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	50% 65g	130g per day for Men 19-50 years
Sugars	6.34% 4.6g	60.5% 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	31.5% 23g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	147% 56g	52.6% 20g	38g per day for Men 19-50 years
Protein	41% 23g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	Tomatoes	Recommended Dietary Allowance
Vitamin A	209% 1880μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.24mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.24mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	330% 16.5mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	390% 1560μg	62.5% 250μg	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	254% 228mg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3532% 4238μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	Tomatoes	Recommended Dietary Allowance
Calcium	92% 920mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	3.35% 134μg	0.96% 38.3μg	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	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	335% 7.7mg	82.6% 1.9mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	144% 4900mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	125% 13.8mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	51% 1886g	42.6% 1575g	3700g per day for Men 19-50 years

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

• Boiled and Drained Escarole without Salt has 2.7 times more Vitamin A, 1.9 times more Vitamin B1, 3.9 times more Vitamin B2, 11.1 times more Vitamin B5, 6.2 times more Vitamin B9 and 32.2 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Vitamin B3, 4.2 times more Vitamin B6 and 3.5 times more Vitamin C than Boiled and Drained Escarole without Salt.
• Both Boiled and Drained Escarole without Salt and Raw Ripe Red Tomatoes have similar amounts of Vitamin E per 300 kcal.
• Both Boiled and Drained Escarole without Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Escarole vs Tomatoes:

• Boiled and Drained Escarole without Salt has 5.5 times more Calcium, 1.8 times more Copper, 3.5 times more Fluoride, 3.2 times more Iron, 1.4 times more Magnesium, 4.1 times more Manganese, 1.2 times more Potassium, more Selenium, 4.6 times more Sodium and 4.9 times more Zinc than Raw Ripe Red Tomatoes.
• Both Boiled and Drained Escarole without Salt and Raw Ripe Red Tomatoes have similar amounts of Phosphorus and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Escarole without Salt has 4.8 times more Omega 3, 2.8 times more Fiber and 1.6 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 9.5 times more Sugars than Boiled and Drained Escarole without Salt.
• Both Boiled and Drained Escarole without Salt and Raw Ripe Red Tomatoes have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 300 kcal.
• Both Boiled and Drained Escarole without Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.