Comparing Nutrients in 7 ounces Boiled Escarole VS Endive

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
Endive	25%	9%	66%

Macro Nutrients

	Boiled Escarole	Endive	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	0.88% 0.15g	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	5.1% 6.65g	130g per day for Men 19-50 years
Sugars	0.63% 0.46g	0.68% 0.5g	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	14.6% 5.56g	16% 6.15g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	4.43% 2.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	Endive	Recommended Dietary Allowance
Vitamin A	20.7% 187μg	24% 214μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.76% 0.12mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.87% 0.62mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.8% 1.64mg	35.7% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.44% 0.032mg	3.05% 0.04mg	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	70.4% 282μg	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	14.3% 13mg	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	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	350% 421μg	382% 458μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	Endive	Recommended Dietary Allowance
Calcium	9.13% 91mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.33% 13.3μg	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	18% 1.43mg	20.6% 1.65mg	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	36.2% 0.83mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.37mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	5.06% 187g	5.03% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Escarole VS Endive per 7 oz

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

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

• 7 oz of Raw Endive contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B3, 1.8 times more Vitamin B9 and 2 times more Vitamin C than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and Endive provide similar amounts of Vitamin A, Vitamin B2, Vitamin B5, Vitamin E and Vitamin K per seven ounces.
• 7 ounces of Boiled Escarole have insufficient amounts of Vitamin B3
• Both Boiled and Drained Escarole without Salt as well as Raw Endive have insufficient amounts of Vitamin B6, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Escarole vs Endive:

• 7 oz of Raw Endive contain 1.3 times more Phosphorus and 1.3 times more Potassium than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and Endive contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Zinc and Water per seven ounces.
• Both Boiled and Drained Escarole without Salt as well as Raw Endive lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• Both Boiled and Drained Escarole without Salt and Raw Endive have similar amounts of macro-nutrients per 7 oz
• Both Boiled Escarole and Endive offer comparable quantities of Carbohydrate, Fiber and Protein per seven ounces.
• Both Boiled and Drained Escarole without Salt as well as Raw Endive provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.