Comparing Nutrients in 500 calories Boiled Escarole VS Frozen Carrots

Weight per 500 calories

• Boiled Escarole: 3333g
• Frozen Carrots: 1389g

Frozen Carrots, Unprepared have 2.4 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 500 calories - Boiled Escarole or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Boiled Escarole	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	4.38% 1.4g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	13.5% 2.3g	20% 3.43g	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	84.4% 110g	130g per day for Men 19-50 years
Sugars	10.6% 7.67g	91% 66g	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	5.94% 4.3g	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	% 5.56g	g per day for Men 19-50 years
Sucrose	NA	% 56.3g	g per day for Men 19-50 years
Fiber	246% 93g	121% 46g	38g per day for Men 19-50 years
Protein	68.5% 38.3g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	348% 3133μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	164% 1.97mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	159% 2.07mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	101% 1.3mg	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	650% 2600μg	34.7% 139μg	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	38.6% 34.7mg	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	89% 13.3mg	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5886% 7063μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	Frozen Carrots	Recommended Dietary Allowance
Calcium	153% 1533mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	322% 2.9mg	114% 1.03mg	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	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	103% 433mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	558% 13mg	103% 2.38mg	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	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	240% 8167mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	42.2% 633mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	209% 23mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	85% 3143g	33.8% 1251g	3700g per day for Men 19-50 years

Boiled Escarole VS Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Escarole or Frozen Carrots?

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

• 500 calories of Boiled Escarole have 3.2 times more Vitamin B1, 4 times more Vitamin B2, 1.6 times more Vitamin B3, 10.6 times more Vitamin B5, 18.7 times more Vitamin B9, 3.2 times more Vitamin C, 1.7 times more Vitamin E and 28.9 times more Vitamin K than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 3.1 times more Vitamin A and 2.5 times more Vitamin B6 than Boiled and Drained Escarole without Salt.
• Both Boiled and Drained Escarole without Salt as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Escarole vs Frozen Carrots:

• 500 calories of Boiled Escarole have 3.1 times more Calcium, 2.8 times more Copper, 3.9 times more Iron, 2.6 times more Magnesium, 5.4 times more Manganese, 1.6 times more Phosphorus, 2.5 times more Potassium, 5 times more Zinc and 2.5 times more Water than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 1.5 times more Selenium and 1.5 times more Sodium than Boiled and Drained Escarole without Salt.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Escarole have 1.7 times more Omega 3, 2 times more Fiber and 3.5 times more Protein than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 1.5 times more Omega 6 and 8.6 times more Sugars than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and Frozen Carrots offer comparable quantities of Energy and Carbohydrate per 500 calories.