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Comparing Nutrients in 500 calories EndiveVS Boiled Escarole

Weight per 500 calories

Endive
2941g
Boiled Escarole
3333g

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

Which food has more nutrients per 500 calories - Endive or Boiled Escarole?

Macros Ratio

Protein Fat Carbs

Endive
25%
9%
66%
Boiled Escarole
25%
9%
66%
500 kcal ▼

Macro Nutrients

Endivevs Boiled Escarole
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.06%5.9g
Fat
6.2%6g
5.9 gvs6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.4%1.4g
Saturated Fat
4.38%1.4g
1.4 gvs1.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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24%0.38g
Omega 3
25%0.4g
0.38 gvs0.4 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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13%2.2g
Omega 6
13.5%2.3g
2.2 gvs2.3 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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75.8%99g
Carbohydrate
78.7%102g
99 gvs102 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
10%7.35g
Sugars
10.6%7.67g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
7.35 gvs7.67 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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240%91g
Fiber
246%93g
91 gvs93 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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65.7%36.8g
Protein
68.5%38.3g
36.8 gvs38.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Endivevs Boiled Escarole
353%3176μg
Vitamin A
348%3133μg
RAE, retinol activity equivalents
3176 μgvs3133 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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196%2.35mg
Vitamin B1
164%1.97mg
Thiamine
2.35 mgvs1.97 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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170%2.2mg
Vitamin B2
159%2.07mg
Riboflavin
2.2 mgvs2.07 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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73.5%11.8mg
Vitamin B3
65%10.4mg
Niacin, nicotinic acid, niacinamide
11.8 mgvs10.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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529%26.5mg
Vitamin B5
551%27.5mg
Pantothenic acid
26.5 mgvs27.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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45.2%0.59mg
Vitamin B6
41%0.53mg
Pyridoxine
0.59 mgvs0.53 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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1044%4176μg
Vitamin B9
650%2600μg
Folates and Folic Acid
4176 μgvs2600 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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212%191mg
Vitamin C
122%110mg
Ascorbic acid
191 mgvs110 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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86.3%13mg
Vitamin E
89%13.3mg
Tocopherols and Tocotrienols
13 mgvs13.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5662%6794μg
Vitamin K
5886%7063μg
Phytomenadione or phylloquinone
6794 μgvs7063 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Endivevs Boiled Escarole
153%1529mg
Calcium
153%1533mg
1529 mgvs1533 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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324%2.9mg
Copper
322%2.9mg
2.9 mgvs2.9 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
5.6%223μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs223 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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305%24.4mg
Iron
300%24mg
24.4 mgvs24 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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105%441mg
Magnesium
103%433mg
441 mgvs433 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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537%12.4mg
Manganese
558%13mg
12.4 mgvs13 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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118%824mg
Phosphorus
105%733mg
824 mgvs733 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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272%9235mg
Potassium
240%8167mg
9235 mgvs8167 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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10.7%5.9μg
Selenium
12%6.67μg
5.9 μgvs6.67 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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43%647mg
Sodium
42.2%633mg
647 mgvs633 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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211%23.2mg
Zinc
209%23mg
23.2 mgvs23 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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74.6%2759g
Water
85%3143g
2759 gvs3143 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Endive vs Boiled Escarole:
Comparing minerals per 500 calories for Endive vs Boiled Escarole:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

EndiveVS GarlicBoiled EscaroleVS Garlic
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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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