Comparing Nutrients in 7 ounces Boiled Escarole VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
Cauliflower	26%	8%	66%

Macro Nutrients

	Boiled Escarole	Cauliflower	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.7% 6.1g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	0.63% 0.46g	5.23% 3.8g	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	2.66% 1.92g	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	% 1.87g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	Cauliflower	Recommended Dietary Allowance
Vitamin A	20.7% 187μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.76% 0.12mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.87% 0.62mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.8% 1.64mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.44% 0.032mg	28% 0.37mg	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	38.7% 155μg	28.3% 113μg	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	7.28% 6.55mg	106% 96mg	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	5.3% 0.79mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	350% 421μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	Cauliflower	Recommended Dietary Allowance
Calcium	9.13% 91mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	0.33% 13.3μg	0.05% 2μg	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	18% 1.43mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	33.2% 0.76mg	13.4% 0.31mg	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	6.24% 43.7mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.37mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Escarole VS Cauliflower per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Escarole vs Cauliflower:

• 7 ounces of Boiled Escarole have more Vitamin A, 1.2 times more Vitamin B5, 1.4 times more Vitamin B9, 5 times more Vitamin E and 13.7 times more Vitamin K than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.6 times more Vitamin B3, 11.5 times more Vitamin B6 and 14.6 times more Vitamin C than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and Cauliflower provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Escarole without Salt as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Escarole vs Cauliflower:

• 7 ounces of Boiled Escarole have 2.1 times more Calcium, 2.2 times more Copper, 1.7 times more Iron, 2.5 times more Manganese and 2.6 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2 times more Phosphorus and 1.6 times more Sodium than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and Cauliflower contain similar levels of Magnesium, Potassium and Water per seven ounces.
• Both Boiled and Drained Escarole without Salt as well as Raw Cauliflower lack sufficient amounts of Fluoride and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Escarole have 1.4 times more Fiber than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.6 times more Carbohydrate, 8.3 times more Sugars and 1.7 times more Protein than Boiled and Drained Escarole without Salt.
• Both Boiled and Drained Escarole without Salt as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.