Comparing Nutrients in 100 grams Boiled Escarole VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Escarole	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	0.52% 15kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.75% 0.012g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.36% 3.07g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	0.32% 0.23g	2.03% 1.47g	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	7.37% 2.8g	7.9% 3g	38g per day for Men 19-50 years
Protein	2.05% 1.15g	5.46% 3.06g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	10.4% 94μg	6.33% 57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.95% 0.31mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.83mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.23% 0.016mg	13.5% 0.18mg	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	19.5% 78μg	23.5% 94μg	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	3.67% 3.3mg	76% 68.3mg	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	2.67% 0.4mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	177% 212μg	84.5% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	4.6% 46mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	9.67% 0.087mg	4% 0.036mg	0.9mg per day for Men 19-50 years
Fluoride	0.17% 6.7μg	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	9% 0.72mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.39mg	11% 0.26mg	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	3.14% 22mg	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	3.45% 1.9μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	6.27% 0.69mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Escarole VS Frozen Broccoli Spears per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Escarole versus 100 g of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Escarole vs Frozen Broccoli Spears:

• 100 grams of Boiled Escarole have 1.6 times more Vitamin A, 3.4 times more Vitamin B5 and 2.1 times more Vitamin K than Frozen Broccoli Spears.
• While 100 g of Frozen Broccoli Spears contain 1.8 times more Vitamin B2, 1.5 times more Vitamin B3, 10.9 times more Vitamin B6, 20.7 times more Vitamin C and 3.4 times more Vitamin E than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and Frozen Broccoli Spears provide similar amounts of Vitamin B1 and Vitamin B9 per 100 grams.
• 100 grams of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Boiled and Drained Escarole without Salt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Escarole vs Frozen Broccoli Spears:

• 100 grams of Boiled Escarole have 2.4 times more Copper, 1.5 times more Manganese and 2 times more Zinc than Frozen Broccoli Spears.
• While 100 g of Frozen Broccoli Spears contain 2.7 times more Phosphorus and 9.5 times more Selenium than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and Frozen Broccoli Spears contain similar levels of Calcium, Iron, Magnesium, Potassium and Water per 100 grams.
• 100 grams of Boiled Escarole lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Frozen Broccoli Spears contain 10.4 times more Omega 3, 1.7 times more Carbohydrate, 6.4 times more Sugars and 2.7 times more Protein than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and Frozen Broccoli Spears offer comparable quantities of Fiber per 100 grams.
• 100 grams of Boiled Escarole provide inadequate amounts of Omega 3
• Both Boiled and Drained Escarole without Salt as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in 100 grams.