Comparing Nutrients in 100 calories Boiled Escarole VS Endive

Weight per 100 calories

• Boiled Escarole: 667g
• Endive: 588g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Boiled Escarole or Endive?

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
Endive	25%	9%	66%

Macro Nutrients

	Boiled Escarole	Endive	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	4.78% 0.076g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.5g	15% 19.7g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	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	49% 18.7g	48% 18.2g	38g per day for Men 19-50 years
Protein	13.7% 7.67g	13% 7.35g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	Endive	Recommended Dietary Allowance
Vitamin A	69.6% 627μg	70.6% 635μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.8% 0.39mg	39.2% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.8% 0.41mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.2% 0.11mg	9.05% 0.12mg	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	130% 520μg	209% 835μg	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	24.4% 22mg	42.5% 38.2mg	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	17.8% 2.67mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1177% 1413μg	1132% 1359μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	Endive	Recommended Dietary Allowance
Calcium	30.7% 307mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	64.7% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 44.7μg	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	60% 4.8mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	20.6% 86.7mg	21% 88.2mg	420mg per day for Men 19-50 years
Manganese	112% 2.57mg	107% 2.47mg	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	21% 147mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	48% 1633mg	54.3% 1847mg	3400mg per day for Men 19-50 years
Selenium	2.42% 1.33μg	2.14% 1.18μg	55μg per day for Men 19-50 years
Sodium	8.44% 127mg	8.63% 129mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	42.2% 4.65mg	11mg per day for Men 19-50 years
Water	17% 629g	15% 552g	3700g per day for Men 19-50 years

Boiled Escarole VS Endive Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Escarole or Endive?

Lets compare vitamin content per 100 calories of Boiled Escarole vs Endive:

• 100 kcal of Raw Endive contain 1.6 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and Endive provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K per 100 calories.
• Both Boiled and Drained Escarole without Salt as well as Raw Endive have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Escarole vs Endive:

• Both Boiled and Drained Escarole without Salt and Raw Endive have similar amounts of minerals per 100 kcal
• Both Boiled Escarole and Endive contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• Both Boiled and Drained Escarole without Salt and Raw Endive have similar amounts of macro-nutrients per 100 kcal
• Both Boiled Escarole and Endive offer comparable quantities of Energy, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 100 calories.