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

Weight per 500 calories

• Boiled Escarole: 3333g
• White Gourd-flowered: 3571g

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 White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Boiled Escarole	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	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	4.38% 1.4g	0.22% 0.071g	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	1.9% 0.32g	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	93% 121g	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	47% 18g	38g per day for Men 19-50 years
Protein	68.5% 38.3g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	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	86.3% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	159% 2.07mg	60.4% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	71.4% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	109% 5.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	110% 1.43mg	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	53.6% 214μg	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	401% 361mg	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	White Gourd-flowered	Recommended Dietary Allowance
Calcium	153% 1533mg	93% 929mg	1000mg per day for Men 19-50 years
Copper	322% 2.9mg	103% 0.93mg	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	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	103% 433mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	558% 13mg	102% 2.36mg	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	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	240% 8167mg	158% 5357mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	42.2% 633mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	209% 23mg	227% 25mg	11mg per day for Men 19-50 years
Water	85% 3143g	92% 3412g	3700g per day for Men 19-50 years

Boiled Escarole VS White Gourd-flowered Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Escarole have 1.9 times more Vitamin B1, 2.6 times more Vitamin B2, 5.1 times more Vitamin B5 and 12.1 times more Vitamin B9 than White Gourd-flowered .
• While 500 kcal of Raw White Gourd-flowered contain 2.7 times more Vitamin B6 and 3.3 times more Vitamin C than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and White Gourd-flowered provide similar amounts of Vitamin B3 per 500 calories.
• Both Boiled and Drained Escarole without Salt as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Boiled Escarole have 1.7 times more Calcium, 3.1 times more Copper, 3.4 times more Iron, 5.4 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium and 8.9 times more Sodium than White Gourd-flowered .
• Both Boiled Escarole and 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 7.2 times more Omega 6, 5.2 times more Fiber and 1.7 times more Protein than White Gourd-flowered .
• Both Boiled Escarole and White Gourd-flowered offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of White Gourd-flowered provide inadequate amounts of Omega 6