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

Weight per 500 calories

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

Macros Ratio

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

Macro Nutrients

	Boiled White Gourd-flowered	Boiled Escarole	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	4.38% 1.4g	32g per day for Men 19-50 years
Omega 3	NA	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	13.5% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	78.7% 102g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.67g	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	105% 40g	246% 93g	38g per day for Men 19-50 years
Protein	35.7% 20g	68.5% 38.3g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	NA	348% 3133μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.6% 0.97mg	164% 1.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.4% 0.73mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.27mg	41% 0.53mg	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	33.3% 133μg	650% 2600μg	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	315% 283mg	122% 110mg	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	NA	89% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5886% 7063μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered	Boiled Escarole	Recommended Dietary Allowance
Calcium	80% 800mg	153% 1533mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	322% 2.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.6% 223μg	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	104% 8.33mg	300% 24mg	8mg per day for Men 19-50 years
Magnesium	87.3% 367mg	103% 433mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	558% 13mg	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	62% 433mg	105% 733mg	700mg per day for Men 19-50 years
Potassium	167% 5667mg	240% 8167mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	12% 6.67μg	55μg per day for Men 19-50 years
Sodium	4.44% 66.7mg	42.2% 633mg	1500mg per day for Men 19-50 years
Zinc	212% 23.3mg	209% 23mg	11mg per day for Men 19-50 years
Water	86% 3177g	85% 3143g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Boiled White Gourd-flowered have 1.3 times more Vitamin B3, 2.4 times more Vitamin B6 and 2.6 times more Vitamin C than Boiled Escarole.
• While 500 kcal of Boiled and Drained Escarole without Salt contain 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 and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Boiled and Drained Escarole without Salt contain 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 and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Boiled Escarole contain similar levels of Magnesium, Selenium, Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled White Gourd-flowered have 1.2 times more Carbohydrate than Boiled Escarole.
• While 500 kcal of Boiled and Drained Escarole without Salt contain 7.7 times more Omega 6, 2.3 times more Fiber and 1.9 times more Protein than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Boiled Escarole offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled White Gourd-flowered provide inadequate amounts of Omega 6