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Nutrients in 1 pound of Boiled Escarole

Boiled and Drained Escarole without Salt.

Macros Ratio

Protein Fat Carbs
25%
9%
66%
1 lb ▼

Macro Nutrients

Boiled Escarole
Energy68 kcal
2.35%
Boiled and Drained Escarole without Salt has 68.0388 kcal of Energy per 1 pound, which is 2.35% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.82 g
0.84%
Boiled and Drained Escarole without Salt has 0.8164656 g of Fat per 1 pound, which is 0.84% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.19 g
0.6%
Boiled and Drained Escarole without Salt has 0.19050864 g of Saturated Fat per 1 pound, which is 0.6% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.054 g
3.4%
Boiled and Drained Escarole without Salt has 0.05443104 g of Omega 3 per 1 pound, which is 3.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.31 g
1.84%
Boiled and Drained Escarole without Salt has 0.31297848 g of Omega 6 per 1 pound, which is 1.84% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Escarole without Salt has 0 mg of Cholesterol per 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate14 g
10.7%
Boiled and Drained Escarole without Salt has 13.9252744 g of Carbohydrate per 1 pound, which is 10.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.04 g
1.44%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Escarole without Salt has 1.0432616 g of Sugars per 1 pound, which is 1.44% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber12.7 g
33.4%
Boiled and Drained Escarole without Salt has 12.700576 g of Fiber per 1 pound, which is 33.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein5.2 g
9.3%
Boiled and Drained Escarole without Salt has 5.216308 g of Protein per 1 pound, which is 9.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Escarole
Vitamin A426 μg
47.4%
RAE, retinol activity equivalents
Boiled and Drained Escarole without Salt has 426.37648 μg of Vitamin A per 1 pound, which is 47.4% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.27 mg
22.3%
Thiamine
Boiled and Drained Escarole without Salt has 0.26761928 mg of Vitamin B1 per 1 pound, which is 22.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.28 mg
21.6%
Riboflavin
Boiled and Drained Escarole without Salt has 0.28122704 mg of Vitamin B2 per 1 pound, which is 21.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.4 mg
8.85%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Escarole without Salt has 1.41520704 mg of Vitamin B3 per 1 pound, which is 8.85% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.75 mg
75%
Pantothenic acid
Boiled and Drained Escarole without Salt has 3.74666992 mg of Vitamin B5 per 1 pound, which is 75% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.073 mg
5.6%
Pyridoxine
Boiled and Drained Escarole without Salt has 0.07257472 mg of Vitamin B6 per 1 pound, which is 5.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9354 μg
88.5%
Folates and Folic Acid
Boiled and Drained Escarole without Salt has 353.80176 μg of Vitamin B9 per 1 pound, which is 88.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Escarole without Salt has 0 μg of Vitamin B12 per 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C15 mg
16.6%
Ascorbic acid
Boiled and Drained Escarole without Salt has 14.968536 mg of Vitamin C per 1 pound, which is 16.6% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Escarole without Salt has 0 IU of Vitamin D per 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.8 mg
12%
Tocopherols and Tocotrienols
Boiled and Drained Escarole without Salt has 1.814368 mg of Vitamin E per 1 pound, which is 12% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K961 μg
801%
Phytomenadione or phylloquinone
Boiled and Drained Escarole without Salt has 961.161448 μg of Vitamin K per 1 pound, which is 801% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Escarole
Calcium209 mg
21%
Boiled and Drained Escarole without Salt has 208.65232 mg of Calcium per 1 pound, which is 21% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.39 mg
44%
Boiled and Drained Escarole without Salt has 0.39462504 mg of Copper per 1 pound, which is 44% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride30.4 μg
0.76%
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Boiled and Drained Escarole without Salt has 30.390664 μg of Fluoride per 1 pound, which is 0.76% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years
Iron3.27 mg
41%
Boiled and Drained Escarole without Salt has 3.2658624 mg of Iron per 1 pound, which is 41% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium59 mg
14%
Boiled and Drained Escarole without Salt has 58.96696 mg of Magnesium per 1 pound, which is 14% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.75 mg
76%
Boiled and Drained Escarole without Salt has 1.7463292 mg of Manganese per 1 pound, which is 76% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus100 mg
14.3%
Boiled and Drained Escarole without Salt has 99.79024 mg of Phosphorus per 1 pound, which is 14.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1111 mg
32.7%
Boiled and Drained Escarole without Salt has 1111.3004 mg of Potassium per 1 pound, which is 32.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.91 μg
1.65%
Boiled and Drained Escarole without Salt has 0.907184 μg of Selenium per 1 pound, which is 1.65% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium86 mg
5.75%
Boiled and Drained Escarole without Salt has 86.18248 mg of Sodium per 1 pound, which is 5.75% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc3.13 mg
28.5%
Boiled and Drained Escarole without Salt has 3.1297848 mg of Zinc per 1 pound, which is 28.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water428 g
11.6%
Boiled and Drained Escarole without Salt has 427.6918968 g of Water per 1 pound, which is 11.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 pound of Boiled and Drained Escarole without Salt:
Minerals in 1 pound of Boiled and Drained Escarole without Salt:
Macronutrients in 1 pound of Boiled and Drained Escarole without Salt:



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