Comparing Nutrients in 7 ounces Boiled Escarole VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
Almonds	14%	72%	14%

Macro Nutrients

	Boiled Escarole	Almonds	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	144% 24.5g	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	33% 42.8g	130g per day for Men 19-50 years
Sugars	0.63% 0.46g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	65.3% 25g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	Almonds	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	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.87% 0.62mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.8% 1.64mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.44% 0.032mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.7% 155μg	22% 87.3μg	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	0% 0mg	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	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	350% 421μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	Almonds	Recommended Dietary Allowance
Calcium	9.13% 91mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	227% 2.05mg	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	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	33.2% 0.76mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	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	136% 955mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.37mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Boiled and Drained Escarole without Salt has more Vitamin A, 1.8 times more Vitamin B5, 1.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 3.5 times more Vitamin B1, 18.4 times more Vitamin B2, 11.6 times more Vitamin B3, 8.6 times more Vitamin B6 and 64.1 times more Vitamin E than Boiled and Drained Escarole without Salt.
• Both Boiled and Drained Escarole without Salt as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Escarole vs Almonds:

• Boiled and Drained Escarole without Salt has 19 times more Sodium and 21.4 times more Water than Almonds.
• While Almonds contain 5.8 times more Calcium, 11.9 times more Copper, 5.2 times more Iron, 20.8 times more Magnesium, 5.7 times more Manganese, 21.9 times more Phosphorus, 3 times more Potassium, 20.5 times more Selenium and 4.5 times more Zinc than Boiled and Drained Escarole without Salt.

Comparison of macro-nutrients per 7 ounces:

• Almonds contain 38.6 times more Energy, 277.4 times more Fat, 90.5 times more Saturated Fat, 178.6 times more Omega 6, 7 times more Carbohydrate, 18.9 times more Sugars, 4.5 times more Fiber and 18.4 times more Protein than Boiled and Drained Escarole without Salt.
• Both Boiled and Drained Escarole without Salt as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.