Comparing Nutrients in 7 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	1.16% 33.7kcal	10% 296kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.65g	50.5% 65.6g	130g per day for Men 19-50 years
Sugars	0.68% 0.5g	2.74% 2g	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	11% 4.17g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Endive	Garlic	Recommended Dietary Allowance
Vitamin A	24% 214μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.7% 1.8mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	189% 2.45mg	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	70.4% 282μg	1.5% 5.95μg	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	14.3% 13mg	68.8% 62mg	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	5.82% 0.87mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	382% 458μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Endive	Garlic	Recommended Dietary Allowance
Calcium	10.3% 103mg	36% 359mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	66% 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	20.6% 1.65mg	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	144% 3.3mg	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	7.94% 55.6mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	23.4% 796mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	51.2% 28μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	5.03% 186g	3.14% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Endive VS Garlic per 7 oz

Compare the macro and micronutrient content in 7 oz of Endive versus 7 oz of Garlic to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Endive vs Garlic:

• 7 ounces of Endive have 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 Garlic.
• While 7 oz of Raw Garlic contain 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.
• 7 ounces of Endive have insufficient amounts of Vitamin B6
• 7 ounces of Garlic have insufficient amounts of Vitamin A, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Endive as well as Raw Garlic have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Endive vs Garlic:

• 7 ounces of Endive have 1.6 times more Water than Garlic.
• While 7 oz of Raw Garlic contain 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.
• 7 ounces of Endive lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Endive have 1.5 times more Fiber than Garlic.
• While 7 oz of Raw Garlic contain 8.8 times more Energy, 9.9 times more Carbohydrate and 5.1 times more Protein than Raw Endive.
• 7 ounces of Endive provide inadequate amounts of Energy
• Both Raw Endive as well as Raw Garlic provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Endive VS Garlic

What are the health benefits of Endive compared to Garlic?

Endive is a great source of fiber, vitamins A and K, and folate, which can support digestive health, vision, and blood clotting. Garlic, on the other hand, is known for its antibacterial and antiviral properties, as well as its ability to support heart health and reduce inflammation. Both can be beneficial in a balanced vegan diet, providing different nutrients and health benefits.

Can I lose weight easier by eating more Endive or Garlic?

Both endive and garlic can be part of a healthy weight loss diet due to their low calorie content and potential health benefits. Endive is a low-calorie vegetable that is high in fiber, which can help you feel full and satisfied. Garlic is also low in calories and has been associated with potential weight loss benefits due to its ability to boost metabolism. However, it is important to focus on overall dietary patterns and include a variety of nutrient-dense foods in your diet to support weight loss.

Should I eat more Endive or more Garlic to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein sources. Endive is low in protein, so it would be more beneficial to include garlic in your diet as it contains small amounts of protein and other nutrients that can support muscle growth. However, for optimal muscle gain, it is recommended to include a variety of protein-rich plant foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains in your diet.

What is the environmental impact of producing Endive compared to Garlic?

Endive has a higher environmental impact compared to garlic due to its higher water and land usage, as well as the energy required for its cultivation in controlled environments. Garlic, on the other hand, is relatively low-maintenance and can be grown in a variety of climates with minimal resources. Choosing garlic over endive can help reduce your carbon footprint and support sustainable food choices.