Comparing Nutrients in 500 calories Boiled Escarole VS Frozen Chopped Broccoli

Weight per 500 calories

• Boiled Escarole: 3333g
• Frozen Chopped Broccoli: 1923g

Frozen Chopped Broccoli, Unprepared has 1.7 times more energy per unit of mass than Boiled and Drained Escarole without Salt, which is very low in comparison to other foods. Boiled Escarole having very low energy density.

Which food has more nutrients per 500 calories - Boiled Escarole or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Escarole	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	4.38% 1.4g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	13.5% 2.3g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.7% 102g	70.7% 92g	130g per day for Men 19-50 years
Sugars	10.6% 7.67g	36% 26g	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	22% 16g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	246% 93g	152% 57.7g	38g per day for Men 19-50 years
Protein	68.5% 38.3g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	348% 3133μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	164% 1.97mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	159% 2.07mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	192% 2.5mg	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	650% 2600μg	322% 1288μg	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	122% 110mg	1205% 1085mg	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	89% 13.3mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5886% 7063μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	153% 1533mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	322% 2.9mg	81% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	5.6% 223μg	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	300% 24mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	103% 433mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	558% 13mg	246% 5.65mg	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	105% 733mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	240% 8167mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	42.2% 633mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	209% 23mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	85% 3143g	47.5% 1759g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Escarole vs Frozen Chopped Broccoli:

• Boiled and Drained Escarole without Salt has 3.1 times more Vitamin A, 1.9 times more Vitamin B1, 5.1 times more Vitamin B5, 2 times more Vitamin B9 and 4.5 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.7 times more Vitamin B6, 9.9 times more Vitamin C and 1.8 times more Vitamin E than Boiled and Drained Escarole without Salt.
• Both Boiled and Drained Escarole without Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Boiled and Drained Escarole without Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Escarole vs Frozen Chopped Broccoli:

• Boiled and Drained Escarole without Salt has 1.4 times more Calcium, 4 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 2.3 times more Manganese, 2 times more Potassium, 1.4 times more Sodium, 2.5 times more Zinc and 1.8 times more Water than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Phosphorus and 8.1 times more Selenium than Boiled and Drained Escarole without Salt.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Escarole without Salt has 3.9 times more Omega 6 and 1.6 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5 times more Omega 3, 3.4 times more Sugars and 1.4 times more Protein than Boiled and Drained Escarole without Salt.
• Both Boiled and Drained Escarole without Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Boiled and Drained Escarole without Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.