Comparing Nutrients in 500 calories Boiled Escarole VS Endive

Weight per 500 calories

• Boiled Escarole: 3333g
• Endive: 2941g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 500 calories - Boiled Escarole or Endive?

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
Endive	25%	9%	66%

Macro Nutrients

	Boiled Escarole	Endive	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	6.06% 5.9g	97g per day for Men 19-50 years
Saturated Fat	4.38% 1.4g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	13.5% 2.3g	13% 2.2g	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	75.8% 99g	130g per day for Men 19-50 years
Sugars	10.6% 7.67g	10% 7.35g	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	246% 93g	240% 91g	38g per day for Men 19-50 years
Protein	68.5% 38.3g	65.7% 36.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	Endive	Recommended Dietary Allowance
Vitamin A	348% 3133μg	353% 3176μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	164% 1.97mg	196% 2.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	159% 2.07mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	73.5% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	529% 26.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	45.2% 0.59mg	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	1044% 4176μg	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	212% 191mg	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	86.3% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5886% 7063μg	5662% 6794μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	Endive	Recommended Dietary Allowance
Calcium	153% 1533mg	153% 1529mg	1000mg per day for Men 19-50 years
Copper	322% 2.9mg	324% 2.9mg	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	305% 24.4mg	8mg per day for Men 19-50 years
Magnesium	103% 433mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	558% 13mg	537% 12.4mg	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	118% 824mg	700mg per day for Men 19-50 years
Potassium	240% 8167mg	272% 9235mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	42.2% 633mg	43% 647mg	1500mg per day for Men 19-50 years
Zinc	209% 23mg	211% 23.2mg	11mg per day for Men 19-50 years
Water	85% 3143g	74.6% 2759g	3700g per day for Men 19-50 years

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

• Raw Endive contains 1.6 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Escarole without Salt.
• Both Boiled and Drained Escarole without Salt and Raw Endive have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K per 500 kcal.
• Both Boiled and Drained Escarole without Salt as well as Raw Endive have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Escarole vs Endive:

Both Boiled and Drained Escarole without Salt and Raw Endive have similar amounts of minerals per 500 kcal
• Both Boiled and Drained Escarole without Salt and Raw Endive have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Boiled and Drained Escarole without Salt and Raw Endive have similar amounts of macro-nutrients per 500 kcal
• Both Boiled and Drained Escarole without Salt and Raw Endive have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Boiled and Drained Escarole without Salt as well as Raw Endive have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.