Comparing Nutrients in 100 calories Witloof Chicory VS Chicory Greens

Weight per 100 calories

• Witloof Chicory: 588g
• Chicory Greens: 435g

Raw Chicory Greens have 1.4 times more energy per unit of mass than Raw Witloof Chicory, which is very low in comparison to other foods. Witloof Chicory having very low energy density.

Which food has more nutrients per 100 calories - Witloof Chicory or Chicory Greens?

Macros Ratio

	Protein	Fat	Carbs
Witloof Chicory	18%	4%	78%
Chicory Greens	24%	10%	66%

Macro Nutrients

	Witloof Chicory	Chicory Greens	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	5.16% 0.083g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	2.86% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.5g	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	NA	4.2% 3.04g	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	48% 18.2g	45.8% 17.4g	38g per day for Men 19-50 years
Protein	9.45% 5.3g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	Witloof Chicory	Chicory Greens	Recommended Dietary Allowance
Vitamin A	0.65% 5.9μg	138% 1243μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.36mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.9% 0.94mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	101% 5.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	35% 0.46mg	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	54.4% 218μg	120% 478μg	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	18.3% 16.5mg	116% 104mg	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	NA	65.5% 9.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1078% 1294μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Witloof Chicory	Chicory Greens	Recommended Dietary Allowance
Calcium	11% 112mg	43.5% 435mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	143% 1.3mg	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	17.6% 1.4mg	49% 3.9mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	25.6% 0.59mg	81% 1.87mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	36.5% 1241mg	53.7% 1826mg	3400mg per day for Men 19-50 years
Selenium	2.14% 1.18μg	2.37% 1.3μg	55μg per day for Men 19-50 years
Sodium	0.78% 11.8mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	8.56% 0.94mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	15% 556g	11% 400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Witloof Chicory vs Chicory Greens:

• Raw Witloof Chicory has 1.4 times more Vitamin B1 than Raw Chicory Greens.
• While Raw Chicory Greens contain 211.4 times more Vitamin A, 2.7 times more Vitamin B2, 2.3 times more Vitamin B3, 5.9 times more Vitamin B5, 1.8 times more Vitamin B6, 2.2 times more Vitamin B9 and 6.3 times more Vitamin C than Raw Witloof Chicory.
• Both Raw Witloof Chicory as well as Raw Chicory Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Witloof Chicory vs Chicory Greens:

• Raw Witloof Chicory has 1.4 times more Water than Raw Chicory Greens.
• While Raw Chicory Greens contain 3.9 times more Calcium, 4.3 times more Copper, 2.8 times more Iron, 2.2 times more Magnesium, 3.2 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium, 16.6 times more Sodium and 1.9 times more Zinc than Raw Witloof Chicory.
• Both Raw Witloof Chicory and Raw Chicory Greens have similar amounts of Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Chicory Greens contain 2.2 times more Fat, 2.3 times more Omega 3, 2.2 times more Omega 6 and 1.4 times more Protein than Raw Witloof Chicory.
• Both Raw Witloof Chicory and Raw Chicory Greens have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
• Both Raw Witloof Chicory as well as Raw Chicory Greens have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.