Comparing Nutrients in 7 ounces Boiled Escarole VS Ginger Root

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
Ginger Root	9%	8%	83%

Macro Nutrients

	Boiled Escarole	Ginger Root	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	1.4% 0.24g	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	27% 35.3g	130g per day for Men 19-50 years
Sugars	0.63% 0.46g	4.65% 3.37g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	Ginger Root	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	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.87% 0.62mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.8% 1.64mg	8.06% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.44% 0.032mg	24.4% 0.32mg	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	5.46% 22μg	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	11% 9.92mg	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	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	350% 421μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	Ginger Root	Recommended Dietary Allowance
Calcium	9.13% 91mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	50% 0.45mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	33.2% 0.76mg	19.8% 0.45mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	24.2% 824mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.37mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.23% 157g	3700g per day for Men 19-50 years

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

• Boiled and Drained Escarole without Salt has more Vitamin A, 2.4 times more Vitamin B1, 1.8 times more Vitamin B2, 4.1 times more Vitamin B5, 7.1 times more Vitamin B9, 1.5 times more Vitamin E and 2119 times more Vitamin K than Raw Ginger Root.
• While Raw Ginger Root contains 2.4 times more Vitamin B3, 10 times more Vitamin B6 and 1.5 times more Vitamin C than Boiled and Drained Escarole without Salt.
• Both Boiled and Drained Escarole without Salt as well as Raw Ginger Root have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Escarole vs Ginger Root:

• Boiled and Drained Escarole without Salt has 2.9 times more Calcium, 1.7 times more Manganese, 1.5 times more Sodium and 2 times more Zinc than Raw Ginger Root.
• While Raw Ginger Root contains 2.6 times more Copper, 3.3 times more Magnesium, 1.5 times more Phosphorus, 1.7 times more Potassium and 3.5 times more Selenium than Boiled and Drained Escarole without Salt.
• Both Boiled and Drained Escarole without Salt and Raw Ginger Root have similar amounts of Iron and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Escarole without Salt has 1.4 times more Fiber than Raw Ginger Root.
• While Raw Ginger Root contains 5.3 times more Energy, 2.8 times more Omega 3, 5.8 times more Carbohydrate, 7.4 times more Sugars and 1.6 times more Protein than Boiled and Drained Escarole without Salt.
• Both Boiled and Drained Escarole without Salt as well as Raw Ginger Root have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.