Comparing Nutrients in 500 calories Witloof Chicory VS Chicory Greens

Weight per 500 calories

• Witloof Chicory: 2941g
• Chicory Greens: 2174g

Raw Chicory Greens have 1.4 times more energy per unit of mass than Raw Witloof Chicory, which is very low in comparison to other foods. Witloof Chicory having very low energy density.

Which food has more nutrients per 500 calories - Witloof Chicory or Chicory Greens?

Macros Ratio

	Protein	Fat	Carbs
Witloof Chicory	18%	4%	78%
Chicory Greens	24%	10%	66%

Macro Nutrients

	Witloof Chicory	Chicory Greens	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	6.72% 6.52g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	26% 0.41g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	14.3% 2.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	78.6% 102g	130g per day for Men 19-50 years
Sugars	NA	21% 15.2g	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	240% 91g	229% 87g	38g per day for Men 19-50 years
Protein	47.3% 26.5g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Witloof Chicory	Chicory Greens	Recommended Dietary Allowance
Vitamin A	3.27% 29.4μg	691% 6217μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	152% 1.82mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	167% 2.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	68% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.3% 4.26mg	504% 25.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	176% 2.3mg	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	272% 1088μg	598% 2391μg	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	92% 82.4mg	580% 522mg	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	NA	328% 49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5391% 6470μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Witloof Chicory	Chicory Greens	Recommended Dietary Allowance
Calcium	56% 559mg	217% 2174mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	713% 6.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	88.2% 7.06mg	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	70% 294mg	155% 652mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	405% 9.33mg	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	109% 765mg	146% 1022mg	700mg per day for Men 19-50 years
Potassium	183% 6206mg	269% 9130mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	12% 6.52μg	55μg per day for Men 19-50 years
Sodium	3.92% 59mg	65.2% 978mg	1500mg per day for Men 19-50 years
Zinc	42.8% 4.7mg	83% 9.13mg	11mg per day for Men 19-50 years
Water	75% 2780g	54% 2000g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Witloof Chicory vs Chicory Greens:

• Raw Witloof Chicory has 1.4 times more Vitamin B1 than Raw Chicory Greens.
• While Raw Chicory Greens contain 211.4 times more Vitamin A, 2.7 times more Vitamin B2, 2.3 times more Vitamin B3, 5.9 times more Vitamin B5, 1.8 times more Vitamin B6, 2.2 times more Vitamin B9 and 6.3 times more Vitamin C than Raw Witloof Chicory.
• Both Raw Witloof Chicory as well as Raw Chicory Greens have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Witloof Chicory vs Chicory Greens:

• Raw Witloof Chicory has 1.4 times more Water than Raw Chicory Greens.
• While Raw Chicory Greens contain 3.9 times more Calcium, 4.3 times more Copper, 2.8 times more Iron, 2.2 times more Magnesium, 3.2 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium, 16.6 times more Sodium and 1.9 times more Zinc than Raw Witloof Chicory.
• Both Raw Witloof Chicory and Raw Chicory Greens have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Chicory Greens contain 2.2 times more Fat, 2.3 times more Omega 3, 2.2 times more Omega 6 and 1.4 times more Protein than Raw Witloof Chicory.
• Both Raw Witloof Chicory and Raw Chicory Greens have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Raw Witloof Chicory as well as Raw Chicory Greens have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.