Comparing Nutrients in 5 ounces Garlic VS Boiled Escarole

Macros Ratio

	Protein	Fat	Carbs
Garlic	16%	3%	81%
Boiled Escarole	25%	9%	66%

Macro Nutrients

	Garlic	Boiled Escarole	Recommended Dietary Allowance
Energy	7.3% 211kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.58% 0.098g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 47g	3.35% 4.35g	130g per day for Men 19-50 years
Sugars	1.96% 1.4g	0.45% 0.33g	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	7.83% 2.98g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	16% 9g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Garlic	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	0% 0μg	15% 133μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	6.97% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	2.76% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	1.74% 0.023mg	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	1.06% 4.25μg	27.6% 111μg	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	49% 44.2mg	5.2% 4.68mg	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	0.76% 0.11mg	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	250% 300μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic	Boiled Escarole	Recommended Dietary Allowance
Calcium	25.7% 257mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	13.7% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.24% 9.5μg	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	30% 2.4mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	103% 2.37mg	23.7% 0.55mg	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	31% 217mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	10.2% 347mg	3400mg per day for Men 19-50 years
Selenium	36.6% 20μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	2.24% 83g	3.6% 134g	3700g per day for Men 19-50 years

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

• Raw Garlic has 3.4 times more Vitamin B1, 1.8 times more Vitamin B2, 2.2 times more Vitamin B3, 77.2 times more Vitamin B6 and 9.5 times more Vitamin C than Boiled and Drained Escarole without Salt.
• While Boiled and Drained Escarole without Salt contains more Vitamin A, 1.4 times more Vitamin B5, 26 times more Vitamin B9, 5 times more Vitamin E and 124.6 times more Vitamin K than Raw Garlic.
• Both Raw Garlic as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Garlic vs Boiled Escarole:

• Raw Garlic has 3.9 times more Calcium, 3.4 times more Copper, 2.4 times more Iron, 1.9 times more Magnesium, 4.3 times more Manganese, 7 times more Phosphorus, 1.6 times more Potassium, 71 times more Selenium and 1.7 times more Zinc than Boiled and Drained Escarole without Salt.
• While Boiled and Drained Escarole without Salt contains 1.6 times more Water than Raw Garlic.
• Both Raw Garlic and Boiled and Drained Escarole without Salt have similar amounts of Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Garlic has 9.9 times more Energy, 1.7 times more Omega 3, 3.3 times more Omega 6, 10.8 times more Carbohydrate, 4.3 times more Sugars and 5.5 times more Protein than Boiled and Drained Escarole without Salt.
• While Boiled and Drained Escarole without Salt contains 1.3 times more Fiber than Raw Garlic.
• Both Raw Garlic as well as Boiled and Drained Escarole without Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.