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

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

• Raw Endive has 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 Raw Garlic.
• While Raw Garlic contains 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.
• Both Raw Endive as well as Raw Garlic have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Endive vs Garlic:

• Raw Endive has 1.3 times more Sodium and 1.6 times more Water than Raw Garlic.
• While Raw Garlic contains 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.

Comparison of macro-nutrients per 7 ounces:

• Raw Endive has 1.5 times more Fiber than Raw Garlic.
• While Raw Garlic contains 8.8 times more Energy, 1.5 times more Omega 3, 3.1 times more Omega 6, 9.9 times more Carbohydrate, 4 times more Sugars and 5.1 times more Protein than Raw Endive.
• Both Raw Endive as well as Raw Garlic have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.