Comparing Nutrients in 500 calories Boiled Escarole VS Boiled White Gourd-flowered

Weight per 500 calories

• Boiled Escarole: 3333g
• Boiled White Gourd-flowered: 3333g

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

Discover which food has more nutrients per 500 calories - Boiled Escarole or Boiled White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Boiled Escarole	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	4.38% 1.4g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	NA	1.6g per day for Men 19-50 years
Omega 6	13.5% 2.3g	1.76% 0.3g	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	95% 123g	130g per day for Men 19-50 years
Sugars	10.6% 7.67g	NA	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	105% 40g	38g per day for Men 19-50 years
Protein	68.5% 38.3g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	348% 3133μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	164% 1.97mg	80.6% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	159% 2.07mg	56.4% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	81.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	97% 1.27mg	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	33.3% 133μg	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	315% 283mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5886% 7063μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	153% 1533mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	322% 2.9mg	96% 0.87mg	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	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	103% 433mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	558% 13mg	96% 2.2mg	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	62% 433mg	700mg per day for Men 19-50 years
Potassium	240% 8167mg	167% 5667mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	12% 6.67μg	55μg per day for Men 19-50 years
Sodium	42.2% 633mg	4.44% 66.7mg	1500mg per day for Men 19-50 years
Zinc	209% 23mg	212% 23.3mg	11mg per day for Men 19-50 years
Water	85% 3143g	86% 3177g	3700g per day for Men 19-50 years

Boiled Escarole VS Boiled White Gourd-flowered Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Escarole or Boiled White Gourd-flowered ?

Lets compare vitamin content per 500 calories of Boiled Escarole vs Boiled White Gourd-flowered :

• 500 calories of Boiled Escarole have 2 times more Vitamin B1, 2.8 times more Vitamin B2, 5.7 times more Vitamin B5 and 19.5 times more Vitamin B9 than Boiled White Gourd-flowered .
• While 500 kcal of Boiled and Drained White Gourd-flowered contain 2.4 times more Vitamin B6 and 2.6 times more Vitamin C than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and Boiled White Gourd-flowered provide similar amounts of Vitamin B3 per 500 calories.
• Both Boiled and Drained Escarole without Salt as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Escarole vs Boiled White Gourd-flowered :

• 500 calories of Boiled Escarole have 1.9 times more Calcium, 3.3 times more Copper, 2.9 times more Iron, 5.8 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Potassium and 9.5 times more Sodium than Boiled White Gourd-flowered .
• Both Boiled Escarole and Boiled White Gourd-flowered contain similar levels of Magnesium, Selenium, Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Escarole have 7.7 times more Omega 6, 2.3 times more Fiber and 1.9 times more Protein than Boiled White Gourd-flowered .
• Both Boiled Escarole and Boiled White Gourd-flowered offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled White Gourd-flowered provide inadequate amounts of Omega 6