Comparing Nutrients in 5 ounces Witloof Chicory VS Chicory Greens

Macros Ratio

	Protein	Fat	Carbs
Witloof Chicory	18%	4%	78%
Chicory Greens	24%	10%	66%

Macro Nutrients

	Witloof Chicory	Chicory Greens	Recommended Dietary Allowance
Energy	0.83% 24kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.36% 5.67g	5.12% 6.66g	130g per day for Men 19-50 years
Sugars	NA	1.37% 0.99g	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	11.6% 4.4g	15% 5.67g	38g per day for Men 19-50 years
Protein	2.28% 1.28g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Witloof Chicory	Chicory Greens	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	45% 405μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.32% 0.088mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.23mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.21mg	33% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	11.4% 0.15mg	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	13% 52.4μg	39% 156μg	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	4.4% 3.97mg	37.8% 34mg	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	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	352% 422μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Witloof Chicory	Chicory Greens	Recommended Dietary Allowance
Calcium	2.7% 27mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	8.03% 0.072mg	46.5% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	4.25% 0.34mg	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	6.16% 0.14mg	26.4% 0.61mg	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	5.26% 37mg	9.5% 66.6mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	4.25% 63.8mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3.62% 134g	3.52% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Witloof Chicory vs Chicory Greens:

• Raw Chicory Greens contain 286 times more Vitamin A, 3.7 times more Vitamin B2, 3.1 times more Vitamin B3, 8 times more Vitamin B5, 2.5 times more Vitamin B6, 3 times more Vitamin B9 and 8.6 times more Vitamin C than Raw Witloof Chicory.
• Both Raw Witloof Chicory and Raw Chicory Greens have similar amounts of Vitamin B1 per 5 oz.
• Both Raw Witloof Chicory as well as Raw Chicory Greens have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Witloof Chicory vs Chicory Greens:

• Raw Chicory Greens contain 5.3 times more Calcium, 5.8 times more Copper, 3.8 times more Iron, 3 times more Magnesium, 4.3 times more Manganese, 1.8 times more Phosphorus, 2 times more Potassium, 22.5 times more Sodium and 2.6 times more Zinc than Raw Witloof Chicory.
• Both Raw Witloof Chicory and Raw Chicory Greens have similar amounts of Water per 5 oz.
• Both Raw Witloof Chicory as well as Raw Chicory Greens have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Chicory Greens contain 3.2 times more Omega 3, 1.3 times more Fiber and 1.9 times more Protein than Raw Witloof Chicory.
• Both Raw Witloof Chicory and Raw Chicory Greens have similar amounts of Carbohydrate per 5 oz.
• Both Raw Witloof Chicory as well as Raw Chicory Greens have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.