Comparing Nutrients in 5 ounces Boiled Escarole VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Boiled Escarole	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.098g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.35% 4.35g	8.43% 11g	130g per day for Men 19-50 years
Sugars	0.45% 0.33g	7.98% 5.8g	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	0.55% 0.4g	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	% 0.51g	g per day for Men 19-50 years
Sucrose	NA	% 4.88g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	2.9% 1.63g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	15% 133μg	133% 1199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.97% 0.084mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.76% 0.44mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.74% 0.023mg	9.16% 0.12mg	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	27.6% 111μg	3.9% 15.6μg	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	5.2% 4.68mg	3.62% 3.26mg	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	3.78% 0.57mg	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	250% 300μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.24% 9.5μg	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	12.8% 1.02mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.55mg	10.3% 0.24mg	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	4.45% 31mg	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	10.2% 347mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Escarole VS Cooked Frozen Carrots per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Escarole versus 5 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Escarole vs Cooked Frozen Carrots:

• 5 ounces of Boiled Escarole have 2 times more Vitamin B1, 1.7 times more Vitamin B2, 4.7 times more Vitamin B5, 7.1 times more Vitamin B9, 1.4 times more Vitamin C and 15.6 times more Vitamin K than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 9 times more Vitamin A, 1.3 times more Vitamin B3, 5.3 times more Vitamin B6 and 2.5 times more Vitamin E than Boiled and Drained Escarole without Salt.
• 5 ounces of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Boiled and Drained Escarole without Salt as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Escarole vs Cooked Frozen Carrots:

• 5 ounces of Boiled Escarole have 1.3 times more Calcium, 1.4 times more Iron, 2.3 times more Manganese, 1.3 times more Potassium and 2 times more Zinc than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 1.4 times more Phosphorus and 3.1 times more Sodium than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and Cooked Frozen Carrots contain similar levels of Copper, Magnesium and Water per five ounces.
• Both Boiled and Drained Escarole without Salt as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Escarole have 2 times more Protein than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 3.7 times more Omega 3, 2.5 times more Carbohydrate and 17.7 times more Sugars than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and Cooked Frozen Carrots offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled Escarole provide inadequate amounts of Omega 3
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Boiled and Drained Escarole without Salt as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in five ounces.