Comparing Nutrients in 5 ounces Endive VS Garlic

Macros Ratio

	Protein	Fat	Carbs
Endive	25%	9%	66%
Garlic	16%	3%	81%

Macro Nutrients

	Endive	Garlic	Recommended Dietary Allowance
Energy	0.83% 24kcal	7.3% 211kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.65% 4.75g	36% 47g	130g per day for Men 19-50 years
Sugars	0.49% 0.35g	1.96% 1.4g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	3.16% 1.77g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Endive	Garlic	Recommended Dietary Allowance
Vitamin A	17% 153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.18% 0.11mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.28mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	135% 1.75mg	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	50.3% 201μg	1.06% 4.25μg	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	10.2% 9.2mg	49% 44.2mg	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	4.16% 0.62mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	273% 327μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Endive	Garlic	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	47% 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	14.7% 1.18mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	103% 2.37mg	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	5.67% 39.7mg	31% 217mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	36.6% 20μg	55μg per day for Men 19-50 years
Sodium	2.08% 31mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	3.6% 133g	2.24% 83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Endive vs Garlic:

• Raw Endive has more Vitamin A, 1.5 times more Vitamin B5, 47.3 times more Vitamin B9, 5.5 times more Vitamin E and 135.9 times more Vitamin K than Raw Garlic.
• While Raw Garlic contains 2.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3, 61.8 times more Vitamin B6 and 4.8 times more Vitamin C than Raw Endive.
• Both Raw Endive as well as Raw Garlic have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Endive vs Garlic:

• Raw Endive has 1.3 times more Sodium and 1.6 times more Water than Raw Garlic.
• While Raw Garlic contains 3.5 times more Calcium, 3 times more Copper, 2 times more Iron, 1.7 times more Magnesium, 4 times more Manganese, 5.5 times more Phosphorus, 1.3 times more Potassium, 71 times more Selenium and 1.5 times more Zinc than Raw Endive.

Comparison of macro-nutrients per 5 ounces:

• Raw Endive has 1.5 times more Fiber than Raw Garlic.
• While Raw Garlic contains 8.8 times more Energy, 1.5 times more Omega 3, 3.1 times more Omega 6, 9.9 times more Carbohydrate, 4 times more Sugars and 5.1 times more Protein than Raw Endive.
• Both Raw Endive as well as Raw Garlic have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.