Comparing Nutrients in 500 calories Brazilnuts VS Boiled Escarole

Weight per 500 calories

• Brazilnuts: 76g
• Boiled Escarole: 3333g

Brazilnuts have 43.9 times more energy per 100g than Boiled Escarole. It has very high energy density when compared to other foods. Boiled and Drained Escarole without Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Boiled Escarole	25%	9%	66%

Macro Nutrients

	Brazilnuts	Boiled Escarole	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52.5% 51g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.2g	4.38% 1.4g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	109% 18.5g	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	6.85% 8.9g	78.7% 102g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.77g	NA	g per day for Men 19-50 years
Fiber	15% 5.7g	246% 93g	38g per day for Men 19-50 years
Protein	19.4% 11g	68.5% 38.3g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	0% 0μg	348% 3133μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	164% 1.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.04% 0.027mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	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	4.17% 16.7μg	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	0.59% 0.53mg	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	28.6% 4.3mg	89% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5886% 7063μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Boiled Escarole	Recommended Dietary Allowance
Calcium	12% 121mg	153% 1533mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	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	23% 1.84mg	300% 24mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	103% 433mg	420mg per day for Men 19-50 years
Manganese	40.3% 0.93mg	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	78.6% 550mg	105% 733mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	240% 8167mg	3400mg per day for Men 19-50 years
Selenium	2645% 1454μg	12% 6.67μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.28mg	42.2% 633mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	209% 23mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	85% 3143g	3700g per day for Men 19-50 years

Brazilnuts VS Boiled Escarole Nutrients Per 500 Kcal

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

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

• 500 kcal of Boiled and Drained Escarole without Salt contain more Vitamin A, 4.2 times more Vitamin B1, 77.8 times more Vitamin B2, 46.5 times more Vitamin B3, 197.2 times more Vitamin B5, 7 times more Vitamin B6, 155.8 times more Vitamin B9, 207.1 times more Vitamin C, 3.1 times more Vitamin E and more Vitamin K than Dried Brazilnuts.
• 500 calories of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Dried Brazilnuts 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 Brazilnuts vs Boiled Escarole:

• 500 calories of Brazilnuts have 218.2 times more Selenium than Boiled Escarole.
• While 500 kcal of Boiled and Drained Escarole without Salt contain 12.6 times more Calcium, 2.2 times more Copper, 13 times more Iron, 1.5 times more Magnesium, 13.8 times more Manganese, 1.3 times more Phosphorus, 16.3 times more Potassium, 278.2 times more Sodium, 7.5 times more Zinc and 1211.2 times more Water than Dried Brazilnuts.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Brazilnuts have 8.5 times more Fat, 8.7 times more Saturated Fat and 8 times more Omega 6 than Boiled Escarole.
• While 500 kcal of Boiled and Drained Escarole without Salt contain 14.6 times more Omega 3, 11.5 times more Carbohydrate, 4.3 times more Sugars, 16.4 times more Fiber and 3.5 times more Protein than Dried Brazilnuts.
• Both Brazilnuts and Boiled Escarole offer comparable quantities of Energy per 500 calories.
• 500 calories of Brazilnuts provide inadequate amounts of Omega 3 and Carbohydrate