Comparing Nutrients in 100 grams Boiled Escarole VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Boiled Escarole	Brussels Sprouts	Recommended Dietary Allowance
Energy	0.52% 15kcal	1.5% 43kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0.75% 0.012g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.26% 0.045g	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	6.9% 8.95g	130g per day for Men 19-50 years
Sugars	0.32% 0.23g	3.03% 2.2g	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	1.3% 0.93g	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	% 0.81g	g per day for Men 19-50 years
Sucrose	NA	% 0.46g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	10% 3.8g	38g per day for Men 19-50 years
Protein	2.05% 1.15g	6.04% 3.38g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	10.4% 94μg	4.22% 38μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.95% 0.31mg	4.66% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.83mg	6.18% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.23% 0.016mg	17% 0.22mg	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	15.3% 61μg	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	94% 85mg	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	5.87% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	177% 212μg	148% 177μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	Brussels Sprouts	Recommended Dietary Allowance
Calcium	4.6% 46mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	9.67% 0.087mg	7.78% 0.07mg	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	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.39mg	14.7% 0.34mg	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	9.86% 69mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	1.67% 25mg	1500mg per day for Men 19-50 years
Zinc	6.27% 0.69mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.32% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Escarole VS Brussels Sprouts per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Escarole vs Brussels Sprouts:

• 100 grams of Boiled Escarole have 2.5 times more Vitamin A, 2.7 times more Vitamin B5 and 1.3 times more Vitamin B9 than Brussels Sprouts.
• While 100 g of Raw Brussels Sprouts contain 2.4 times more Vitamin B1, 1.5 times more Vitamin B2, 2.4 times more Vitamin B3, 13.7 times more Vitamin B6, 25.8 times more Vitamin C and 2.2 times more Vitamin E than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and Brussels Sprouts provide similar amounts of Vitamin K 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 Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Escarole vs Brussels Sprouts:

• 100 grams of Boiled Escarole have 1.2 times more Copper and 1.6 times more Zinc than Brussels Sprouts.
• While 100 g of Raw Brussels Sprouts contain 1.9 times more Iron, 1.8 times more Magnesium, 3.1 times more Phosphorus, 1.6 times more Potassium and 8 times more Selenium than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and Brussels Sprouts contain similar levels of Calcium, Manganese 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 Raw Brussels Sprouts contain 8.3 times more Omega 3, 2.9 times more Carbohydrate, 9.6 times more Sugars, 1.4 times more Fiber and 2.9 times more Protein than Boiled and Drained Escarole without Salt.
• 100 grams of Boiled Escarole provide inadequate amounts of Omega 3
• Both Boiled and Drained Escarole without Salt as well as Raw Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in 100 grams.