Comparing Nutrients in 7 ounces Witloof Chicory VS Chicory Greens

Macros Ratio

	Protein	Fat	Carbs
Witloof Chicory	18%	4%	78%
Chicory Greens	24%	10%	66%

Macro Nutrients

	Witloof Chicory	Chicory Greens	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.1% 7.94g	7.17% 9.33g	130g per day for Men 19-50 years
Sugars	NA	1.9% 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	16% 6.15g	21% 7.94g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Witloof Chicory	Chicory Greens	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	63% 568μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.75% 0.29mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	16% 0.21mg	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	18.4% 73.4μg	54.6% 218μg	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	6.17% 5.56mg	53% 47.6mg	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	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	492% 591μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Witloof Chicory	Chicory Greens	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	65% 0.59mg	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	5.95% 0.48mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	8.63% 0.2mg	37% 0.85mg	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	7.37% 51.6mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	24.5% 833mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.95% 89.3mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.93% 183g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Witloof Chicory vs Chicory Greens:

• Raw Chicory Greens contain 286 times more Vitamin A, 3.7 times more Vitamin B2, 3.1 times more Vitamin B3, 8 times more Vitamin B5, 2.5 times more Vitamin B6, 3 times more Vitamin B9 and 8.6 times more Vitamin C than Raw Witloof Chicory.
• Both Raw Witloof Chicory and Raw Chicory Greens have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Witloof Chicory as well as Raw Chicory Greens have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Witloof Chicory vs Chicory Greens:

• Raw Chicory Greens contain 5.3 times more Calcium, 5.8 times more Copper, 3.8 times more Iron, 3 times more Magnesium, 4.3 times more Manganese, 1.8 times more Phosphorus, 2 times more Potassium, 22.5 times more Sodium and 2.6 times more Zinc than Raw Witloof Chicory.
• Both Raw Witloof Chicory and Raw Chicory Greens have similar amounts of Water per 7 oz.
• Both Raw Witloof Chicory as well as Raw Chicory Greens have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Chicory Greens contain 3.2 times more Omega 3, 1.3 times more Fiber and 1.9 times more Protein than Raw Witloof Chicory.
• Both Raw Witloof Chicory and Raw Chicory Greens have similar amounts of Carbohydrate per 7 oz.
• Both Raw Witloof Chicory as well as Raw Chicory Greens have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.