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Comparing Nutrients in 300 calories Boiled EscaroleVS Garlic

Weight per 300 calories

Boiled Escarole
2000g
Garlic
201g

Raw Garlic has 9.9 times more energy per unit of mass than Boiled and Drained Escarole without Salt, which is average in comparison to other foods. Boiled Escarole having very low energy density.

Which food has more nutrients per 300 calories - Boiled Escarole or Garlic?

Macros Ratio

Protein Fat Carbs

Boiled Escarole
25%
9%
66%
Garlic
16%
3%
81%
300 kcal ▼

Macro Nutrients

Boiled Escarolevs Garlic
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.7%3.6g
Fat
1.04%1g
3.6 gvs1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.63%0.84g
Saturated Fat
0.56%0.18g
0.84 gvs0.18 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15%0.24g
Omega 3
2.5%0.04g
0.24 gvs0.04 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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8.1%1.4g
Omega 6
2.7%0.46g
1.4 gvs0.46 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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47.2%61.4g
Carbohydrate
51.2%66.6g
61.4 gvs66.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.34%4.6g
Sugars
2.78%2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.6 gvs2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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147%56g
Fiber
11%4.23g
56 gvs4.23 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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41%23g
Protein
23%13g
23 gvs13 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Escarolevs Garlic
209%1880μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
1880 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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98%1.18mg
Vitamin B1
33.6%0.4mg
Thiamine
1.18 mgvs0.4 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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95%1.24mg
Vitamin B2
17%0.22mg
Riboflavin
1.24 mgvs0.22 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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39%6.24mg
Vitamin B3
8.8%1.4mg
Niacin, nicotinic acid, niacinamide
6.24 mgvs1.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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330%16.5mg
Vitamin B5
24%1.2mg
Pantothenic acid
16.5 mgvs1.2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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24.6%0.32mg
Vitamin B6
191%2.5mg
Pyridoxine
0.32 mgvs2.5 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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390%1560μg
Vitamin B9
1.5%6.04μg
Folates and Folic Acid
1560 μgvs6.04 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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73.3%66mg
Vitamin C
69.8%63mg
Ascorbic acid
66 mgvs63 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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53.3%8mg
Vitamin E
1.07%0.16mg
Tocopherols and Tocotrienols
8 mgvs0.16 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3532%4238μg
Vitamin K
2.85%3.42μg
Phytomenadione or phylloquinone
4238 μgvs3.42 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Escarolevs Garlic
92%920mg
Calcium
36.4%364mg
920 mgvs364 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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193%1.74mg
Copper
67%0.6mg
1.74 mgvs0.6 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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3.35%134μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
134 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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180%14.4mg
Iron
42.8%3.42mg
14.4 mgvs3.42 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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62%260mg
Magnesium
12%50.3mg
260 mgvs50.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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335%7.7mg
Manganese
146%3.37mg
7.7 mgvs3.37 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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63%440mg
Phosphorus
44%308mg
440 mgvs308 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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144%4900mg
Potassium
23.7%807mg
4900 mgvs807 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.27%4μg
Selenium
52%28.6μg
4 μgvs28.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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25.3%380mg
Sodium
2.3%34.2mg
380 mgvs34.2 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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125%13.8mg
Zinc
21.2%2.34mg
13.8 mgvs2.34 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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51%1886g
Water
3.2%118g
1886 gvs118 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Escarole vs Garlic:
Comparing minerals per 300 calories for Boiled Escarole vs Garlic:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Boiled EscaroleVS Ginger RootGarlicVS Ginger Root
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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