Comparing Nutrients in 500 calories Boiled Escarole VS Dried Butternuts

Weight per 500 calories

• Boiled Escarole: 3333g
• Dried Butternuts: 81.7g

Dried Butternuts have 40.8 times more energy per unit of mass than Boiled and Drained Escarole without Salt, which is very high in comparison to other foods. Boiled Escarole having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Escarole or Dried Butternuts?

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Boiled Escarole	Dried Butternuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	48% 46.6g	97g per day for Men 19-50 years
Saturated Fat	4.38% 1.4g	3.33% 1.07g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	445% 7.12g	1.6g per day for Men 19-50 years
Omega 6	13.5% 2.3g	162% 27.6g	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	7.57% 9.84g	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	10% 3.84g	38g per day for Men 19-50 years
Protein	68.5% 38.3g	36.3% 20.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	348% 3133μg	0.54% 4.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	164% 1.97mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	159% 2.07mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	5.34% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	35% 0.46mg	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	13.5% 54μg	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	2.9% 2.6mg	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	Dried Butternuts	Recommended Dietary Allowance
Calcium	153% 1533mg	4.33% 43.3mg	1000mg per day for Men 19-50 years
Copper	322% 2.9mg	41% 0.37mg	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	41% 3.3mg	8mg per day for Men 19-50 years
Magnesium	103% 433mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	558% 13mg	233% 5.36mg	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	52% 364mg	700mg per day for Men 19-50 years
Potassium	240% 8167mg	10% 344mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	42.2% 633mg	0.054% 0.82mg	1500mg per day for Men 19-50 years
Zinc	209% 23mg	23.2% 2.56mg	11mg per day for Men 19-50 years
Water	85% 3143g	0.074% 2.73g	3700g per day for Men 19-50 years

Boiled Escarole VS Dried Butternuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Escarole or Dried Butternuts?

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

• 500 calories of Boiled Escarole have 639.2 times more Vitamin A, 6.3 times more Vitamin B1, 17.1 times more Vitamin B2, 12.2 times more Vitamin B3, 53.2 times more Vitamin B5, 48.2 times more Vitamin B9 and 42.1 times more Vitamin C than Dried Butternuts.
• Both Boiled Escarole and Dried Butternuts provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin C
• Both Boiled and Drained Escarole without Salt as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Escarole vs Dried Butternuts:

• 500 calories of Boiled Escarole have 35.4 times more Calcium, 7.9 times more Copper, 7.3 times more Iron, 2.2 times more Magnesium, 2.4 times more Manganese, 2 times more Phosphorus, 23.7 times more Potassium, 775.2 times more Sodium, 9 times more Zinc and 1151.8 times more Water than Dried Butternuts.
• While 500 kcal of Dried Butternuts contain 2.1 times more Selenium than Boiled and Drained Escarole without Salt.
• 500 calories of Dried Butternuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Escarole have 10.4 times more Carbohydrate, 24.3 times more Fiber and 1.9 times more Protein than Dried Butternuts.
• While 500 kcal of Dried Butternuts contain 7.8 times more Fat, 17.8 times more Omega 3 and 12 times more Omega 6 than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and Dried Butternuts offer comparable quantities of Energy per 500 calories.
• 500 calories of Dried Butternuts provide inadequate amounts of Carbohydrate