Comparing Nutrients in 5 ounces Boiled Escarole VS Endive

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
Endive	25%	9%	66%

Macro Nutrients

	Boiled Escarole	Endive	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.098g	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	3.35% 4.35g	3.65% 4.75g	130g per day for Men 19-50 years
Sugars	0.45% 0.33g	0.49% 0.35g	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	10.4% 3.97g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	2.9% 1.63g	3.16% 1.77g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	Endive	Recommended Dietary Allowance
Vitamin A	15% 133μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.97% 0.084mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	8.18% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.76% 0.44mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	25.5% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.74% 0.023mg	2.2% 0.028mg	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	50.3% 201μg	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	10.2% 9.2mg	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	3.78% 0.57mg	4.16% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	250% 300μg	273% 327μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	Endive	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	15.6% 0.14mg	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	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.55mg	26% 0.6mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	10.2% 347mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	2.08% 31mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Escarole VS Endive per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Escarole vs Endive:

• 5 oz of Raw Endive contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B3, 1.8 times more Vitamin B9 and 2 times more Vitamin C than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and Endive provide similar amounts of Vitamin A, Vitamin B2, Vitamin B5, Vitamin E and Vitamin K per five ounces.
• 5 ounces of Boiled Escarole have insufficient amounts of Vitamin B3
• Both Boiled and Drained Escarole without Salt as well as Raw Endive have insufficient amounts of Vitamin B6, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Escarole vs Endive:

• 5 oz of Raw Endive contain 1.3 times more Phosphorus and 1.3 times more Potassium than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and Endive contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Zinc and Water per five ounces.
• Both Boiled and Drained Escarole without Salt as well as Raw Endive lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• Both Boiled and Drained Escarole without Salt and Raw Endive have similar amounts of macro-nutrients per 5 oz
• Both Boiled Escarole and Endive offer comparable quantities of Carbohydrate, Fiber and Protein per five ounces.
• Both Boiled and Drained Escarole without Salt as well as Raw Endive provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.