Comparing Nutrients in 100 grams Garlic VS Endive

Macros Ratio

	Protein	Fat	Carbs
Garlic	16%	3%	81%
Endive	25%	9%	66%

Macro Nutrients

	Garlic	Endive	Recommended Dietary Allowance
Energy	5.14% 149kcal	0.59% 17kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	2.58% 3.35g	130g per day for Men 19-50 years
Sugars	1.38% 1g	0.34% 0.25g	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	5.53% 2.1g	8.16% 3.1g	38g per day for Men 19-50 years
Protein	11.4% 6.36g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Garlic	Endive	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	5.77% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	1.54% 0.02mg	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	0.75% 3μg	35.5% 142μg	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	34.7% 31mg	7.22% 6.5mg	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	0.53% 0.08mg	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	193% 231μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic	Endive	Recommended Dietary Allowance
Calcium	18% 181mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	33.2% 0.3mg	11% 0.099mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	21.3% 1.7mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	72.7% 1.67mg	18.3% 0.42mg	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	22% 153mg	4% 28mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	26% 14μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.47% 22mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.16mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	1.6% 58.6g	2.53% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Garlic VS Endive per 100 g

Compare the macro and micronutrient content in 100 g of Garlic versus 100 g of Endive to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Garlic vs Endive:

• 100 grams of Garlic have 2.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3, 61.8 times more Vitamin B6 and 4.8 times more Vitamin C than Endive.
• While 100 g of Raw Endive contain more Vitamin A, 1.5 times more Vitamin B5, 47.3 times more Vitamin B9, 5.5 times more Vitamin E and 135.9 times more Vitamin K than Raw Garlic.
• 100 grams of Garlic have insufficient amounts of Vitamin A, Vitamin B9, Vitamin E and Vitamin K
• 100 grams of Endive have insufficient amounts of Vitamin B6
• Both Raw Garlic as well as Raw Endive have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Garlic vs Endive:

• 100 grams of Garlic have 3.5 times more Calcium, 3 times more Copper, 2 times more Iron, 1.7 times more Magnesium, 4 times more Manganese, 5.5 times more Phosphorus, 1.3 times more Potassium, 71 times more Selenium and 1.5 times more Zinc than Endive.
• While 100 g of Raw Endive contain 1.6 times more Water than Raw Garlic.
• 100 grams of Endive lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Garlic have 8.8 times more Energy, 9.9 times more Carbohydrate and 5.1 times more Protein than Endive.
• While 100 g of Raw Endive contain 1.5 times more Fiber than Raw Garlic.
• 100 grams of Endive provide inadequate amounts of Energy
• Both Raw Garlic as well as Raw Endive provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.