Comparing Nutrients in 100 calories Boiled Escarole VS White Gourd-flowered

Weight per 100 calories

• Boiled Escarole: 667g
• White Gourd-flowered: 714g

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 White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Boiled Escarole	White Gourd-flowered	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.045% 0.014g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	NA	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	0.38% 0.064g	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	18.6% 24.2g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	NA	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	13.7% 7.67g	7.9% 4.43g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	69.6% 627μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.8% 0.39mg	17.3% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.8% 0.41mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.2% 0.11mg	22% 0.29mg	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	10.7% 43μg	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	80% 72mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1177% 1413μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	White Gourd-flowered	Recommended Dietary Allowance
Calcium	30.7% 307mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	20.6% 0.19mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	20.6% 86.7mg	18.7% 78.6mg	420mg per day for Men 19-50 years
Manganese	112% 2.57mg	20.5% 0.47mg	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	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	48% 1633mg	31.5% 1071mg	3400mg per day for Men 19-50 years
Selenium	2.42% 1.33μg	2.6% 1.43μg	55μg per day for Men 19-50 years
Sodium	8.44% 127mg	0.95% 14.3mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	17% 629g	18.4% 682g	3700g per day for Men 19-50 years

Boiled Escarole VS White Gourd-flowered Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Escarole or White Gourd-flowered ?

Lets compare vitamin content per 100 calories of Boiled Escarole vs White Gourd-flowered :

• 100 calories of Boiled Escarole have 1.9 times more Vitamin B1, 2.6 times more Vitamin B2, 5.1 times more Vitamin B5 and 12.1 times more Vitamin B9 than White Gourd-flowered .
• While 100 kcal of Raw White Gourd-flowered contain 2.7 times more Vitamin B6 and 3.3 times more Vitamin C than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and White Gourd-flowered provide similar amounts of Vitamin B3 per 100 calories.
• Both Boiled and Drained Escarole without Salt as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Escarole vs White Gourd-flowered :

• 100 calories of Boiled Escarole have 1.7 times more Calcium, 3.1 times more Copper, 3.4 times more Iron, 5.4 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium and 8.9 times more Sodium than White Gourd-flowered .
• Both Boiled Escarole and White Gourd-flowered contain similar levels of Magnesium, Selenium, Zinc and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Escarole have 7.2 times more Omega 6, 5.2 times more Fiber and 1.7 times more Protein than White Gourd-flowered .
• Both Boiled Escarole and White Gourd-flowered offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of White Gourd-flowered provide inadequate amounts of Omega 6