Comparing Nutrients in 500 calories Boiled EscaroleVS Boiled Broccoli

Weight per 500 calories

Boiled Escarole

3333g

Boiled Broccoli

1429g

Boiled and Drained Broccoli has 2.3 times more energy per unit of mass than Boiled and Drained Escarole without Salt, which is low in comparison to other foods. Boiled Escarole having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Escarole

25%

66%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Boiled Escarolevs Boiled Broccoli

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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6.2%6g

Fat

6.04%5.86g

6 gvs5.86 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.38%1.4g

Saturated Fat

3.53%1.13g

1.4 gvs1.13 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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25%0.4g

Omega 3

106%1.7g

0.4 gvs1.7 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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13.5%2.3g

Omega 6

4.3%0.73g

2.3 gvs0.73 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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78.7%102g

Carbohydrate

79%103g

102 gvs103 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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10.6%7.67g

Sugars

27.4%20g

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

7.67 gvs20 g

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

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Fructose

14.6%10.6g

≤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 gvs10.6 g

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

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Glucose

%7g

NA gvs7 g

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

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Sucrose

%1.14g

NA gvs1.14 g

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

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246%93g

Fiber

124%47g

93 gvs47 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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68.5%38.3g

Protein

60.7%34g

38.3 gvs34 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Escarolevs Boiled Broccoli

348%3133μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

3133 μgvs1100 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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164%1.97mg

Vitamin B1

75%0.9mg

Thiamine

1.97 mgvs0.9 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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159%2.07mg

Vitamin B2

135%1.76mg

Riboflavin

2.07 mgvs1.76 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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65%10.4mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

10.4 mgvs7.9 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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551%27.5mg

Vitamin B5

176%8.8mg

Pantothenic acid

27.5 mgvs8.8 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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41%0.53mg

Vitamin B6

220%2.86mg

Pyridoxine

0.53 mgvs2.86 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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650%2600μg

Vitamin B9

386%1543μg

Folates and Folic Acid

2600 μgvs1543 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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122%110mg

Vitamin C

1030%927mg

Ascorbic acid

110 mgvs927 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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89%13.3mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

13.3 mgvs20.7 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5886%7063μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

7063 μgvs2016 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Escarolevs Boiled Broccoli

153%1533mg

Calcium

57%571mg

1533 mgvs571 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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322%2.9mg

Copper

97%0.87mg

2.9 mgvs0.87 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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5.6%223μg

Fluoride

1.43%57μg

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

223 μgvs57 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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300%24mg

Iron

120%9.57mg

24 mgvs9.57 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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103%433mg

Magnesium

71.4%300mg

433 mgvs300 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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558%13mg

Manganese

120%2.77mg

13 mgvs2.77 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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105%733mg

Phosphorus

137%957mg

733 mgvs957 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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240%8167mg

Potassium

123%4186mg

8167 mgvs4186 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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12%6.67μg

Selenium

41.6%23μg

6.67 μgvs23 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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42.2%633mg

Sodium

39%586mg

633 mgvs586 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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209%23mg

Zinc

58.4%6.43mg

23 mgvs6.43 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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85%3143g

Water

34.5%1275g

3143 gvs1275 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 Boiled Escarole vs Boiled Broccoli:

Boiled and Drained Escarole without Salt has 2.8 times more Vitamin A, 2.2 times more Vitamin B1, 1.3 times more Vitamin B3, 3.1 times more Vitamin B5, 1.7 times more Vitamin B9 and 3.5 times more Vitamin K than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 5.4 times more Vitamin B6, 8.4 times more Vitamin C and 1.6 times more Vitamin E than Boiled and Drained Escarole without Salt.
Both Boiled and Drained Escarole without Salt and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 500 kcal.
Both Boiled and Drained Escarole without Salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Escarole vs Boiled Broccoli:

Boiled and Drained Escarole without Salt has 2.7 times more Calcium, 3.3 times more Copper, 3.9 times more Fluoride, 2.5 times more Iron, 1.4 times more Magnesium, 4.6 times more Manganese, 2 times more Potassium, 3.6 times more Zinc and 2.5 times more Water than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.3 times more Phosphorus and 3.4 times more Selenium than Boiled and Drained Escarole without Salt.
Both Boiled and Drained Escarole without Salt and Boiled and Drained Broccoli have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Escarole without Salt has 3.2 times more Omega 6 and 2 times more Fiber than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 4.3 times more Omega 3 and 2.6 times more Sugars than Boiled and Drained Escarole without Salt.
Both Boiled and Drained Escarole without Salt and Boiled and Drained Broccoli have similar amounts of Energy, Fat, Carbohydrate and Protein per 500 kcal.
Both Boiled and Drained Escarole without Salt as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled EscaroleVS GarlicBoiled BroccoliVS GarlicBoiled EscaroleVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Boiled EscaroleVS Boiled Broccoli

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: