Comparing Nutrients in 5 ounces Witloof Chicory VS Chicory Roots

Macros Ratio

	Protein	Fat	Carbs
Witloof Chicory	18%	4%	78%
Chicory Roots	7%	2%	91%

Macro Nutrients

	Witloof Chicory	Chicory Roots	Recommended Dietary Allowance
Energy	0.83% 24kcal	3.5% 102kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	0.63% 0.11g	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	19% 25g	130g per day for Men 19-50 years
Sugars	NA	17% 12.4g	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	5.6% 2.13g	38g per day for Men 19-50 years
Protein	2.28% 1.28g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Witloof Chicory	Chicory Roots	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.32% 0.088mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.23mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.21mg	9.16% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	26.3% 0.34mg	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	8.15% 32.6μg	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	7.87% 7.1mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Witloof Chicory	Chicory Roots	Recommended Dietary Allowance
Calcium	2.7% 27mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	8.03% 0.072mg	12% 0.11mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	6.16% 0.14mg	14.4% 0.33mg	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	12.4% 86.5mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	4.72% 71mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	3.62% 134g	3.06% 113g	3700g per day for Men 19-50 years

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

• Raw Witloof Chicory has 1.6 times more Vitamin B1 and 1.6 times more Vitamin B9 than Raw Chicory Roots.
• While Raw Chicory Roots contain 2.5 times more Vitamin B3, 2.2 times more Vitamin B5, 5.7 times more Vitamin B6 and 1.8 times more Vitamin C than Raw Witloof Chicory.
• Both Raw Witloof Chicory and Raw Chicory Roots have similar amounts of Vitamin B2 per 5 oz.
• Both Raw Witloof Chicory as well as Raw Chicory Roots have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Chicory Roots contain 2.2 times more Calcium, 1.5 times more Copper, 3.3 times more Iron, 2.2 times more Magnesium, 2.3 times more Manganese, 2.3 times more Phosphorus, 1.4 times more Potassium, 3.5 times more Selenium, 25 times more Sodium and 2.1 times more Zinc than Raw Witloof Chicory.
• Both Raw Witloof Chicory and Raw Chicory Roots have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Witloof Chicory has 2.1 times more Fiber than Raw Chicory Roots.
• While Raw Chicory Roots contain 4.2 times more Energy, 4.4 times more Carbohydrate and 1.6 times more Protein than Raw Witloof Chicory.
• Both Raw Witloof Chicory as well as Raw Chicory Roots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.