Nutrients in 300 calories of Boiled Escarole

Boiled and Drained Escarole without Salt.

Weight per 300 Calories

Boiled Escarole

2000g

Boiled and Drained Escarole without Salt has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

25%

66%

300 kcal ▼

Macro Nutrients

Boiled Escarole

Energy300 kcal

10.3%

Boiled and Drained Escarole without Salt has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.6 g

3.7%

Boiled and Drained Escarole without Salt has 3.6 g of Fat per 300 calories, which is 3.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.84 g

2.63%

Boiled and Drained Escarole without Salt has 0.84 g of Saturated Fat per 300 calories, which is 2.63% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.24 g

15%

Boiled and Drained Escarole without Salt has 0.24 g of Omega 3 per 300 calories, which is 15% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.4 g

8.1%

Boiled and Drained Escarole without Salt has 1.38 g of Omega 6 per 300 calories, which is 8.1% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Escarole without Salt has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate61.4 g

47.2%

Boiled and Drained Escarole without Salt has 61.4 g of Carbohydrate per 300 calories, which is 47.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars4.6 g

6.34%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Boiled and Drained Escarole without Salt has 4.6 g of Sugars per 300 calories, which is 6.34% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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

No information available

Sucrose

No information available

Fiber56 g

147%

Boiled and Drained Escarole without Salt has 56 g of Fiber per 300 calories, which is 147% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein23 g

41%

Boiled and Drained Escarole without Salt has 23 g of Protein per 300 calories, which is 41% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Escarole

Vitamin A1880 μg

209%

RAE, retinol activity equivalents

Boiled and Drained Escarole without Salt has 1880 μg of Vitamin A per 300 calories, which is 209% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.18 mg

98%

Thiamine

Boiled and Drained Escarole without Salt has 1.18 mg of Vitamin B1 per 300 calories, which is 98% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.24 mg

95%

Riboflavin

Boiled and Drained Escarole without Salt has 1.24 mg of Vitamin B2 per 300 calories, which is 95% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.24 mg

39%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Escarole without Salt has 6.24 mg of Vitamin B3 per 300 calories, which is 39% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B516.5 mg

330%

Pantothenic acid

Boiled and Drained Escarole without Salt has 16.52 mg of Vitamin B5 per 300 calories, which is 330% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.32 mg

24.6%

Pyridoxine

Boiled and Drained Escarole without Salt has 0.32 mg of Vitamin B6 per 300 calories, which is 24.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91560 μg

390%

Folates and Folic Acid

Boiled and Drained Escarole without Salt has 1560 μg of Vitamin B9 per 300 calories, which is 390% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Escarole without Salt has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C66 mg

73.3%

Ascorbic acid

Boiled and Drained Escarole without Salt has 66 mg of Vitamin C per 300 calories, which is 73.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Escarole without Salt has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E8 mg

53.3%

Tocopherols and Tocotrienols

Boiled and Drained Escarole without Salt has 8 mg of Vitamin E per 300 calories, which is 53.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K4238 μg

3532%

Phytomenadione or phylloquinone

Boiled and Drained Escarole without Salt has 4238 μg of Vitamin K per 300 calories, which is 3532% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Escarole

Calcium920 mg

92%

Boiled and Drained Escarole without Salt has 920 mg of Calcium per 300 calories, which is 92% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.74 mg

193%

Boiled and Drained Escarole without Salt has 1.74 mg of Copper per 300 calories, which is 193% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride134 μg

3.35%

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

Boiled and Drained Escarole without Salt has 134 μg of Fluoride per 300 calories, which is 3.35% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron14.4 mg

180%

Boiled and Drained Escarole without Salt has 14.4 mg of Iron per 300 calories, which is 180% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium260 mg

62%

Boiled and Drained Escarole without Salt has 260 mg of Magnesium per 300 calories, which is 62% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese7.7 mg

335%

Boiled and Drained Escarole without Salt has 7.7 mg of Manganese per 300 calories, which is 335% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus440 mg

63%

Boiled and Drained Escarole without Salt has 440 mg of Phosphorus per 300 calories, which is 63% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4900 mg

144%

Boiled and Drained Escarole without Salt has 4900 mg of Potassium per 300 calories, which is 144% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4 μg

7.27%

Boiled and Drained Escarole without Salt has 4 μg of Selenium per 300 calories, which is 7.27% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium380 mg

25.3%

Boiled and Drained Escarole without Salt has 380 mg of Sodium per 300 calories, which is 25.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc13.8 mg

125%

Boiled and Drained Escarole without Salt has 13.8 mg of Zinc per 300 calories, which is 125% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1886 g

51%

Boiled and Drained Escarole without Salt has 1885.8 g of Water per 300 calories, which is 51% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Boiled and Drained Escarole without Salt:

300 calories of Boiled Escarole has outstanding amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin K.
It is an excellent source of Vitamin B3, Vitamin B6, Vitamin C and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Boiled and Drained Escarole without Salt:

300 calories of Boiled Escarole has outstanding amounts of Calcium, Copper, Iron, Manganese, Potassium and Zinc.
It is an excellent source of Magnesium, Phosphorus and Sodium.
It also has a good amount of Selenium.
This vegetable has some Fluoride.

Macronutrients in 300 calories of Boiled and Drained Escarole without Salt:

300 calories of Boiled Escarole has outstanding amounts of Fiber.
It is an excellent source of Carbohydrate and Protein.
It also has a good amount of Omega 3 and Omega 6.
This vegetable has some Fat, Saturated Fat and Sugars.

Compare Boiled and Drained Escarole without Salt with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Boiled Escarole

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Boiled and Drained Escarole without Salt with: