Comparing Nutrients in 500 calories Boiled EscaroleVS Boiled Carrots

Weight per 500 calories

Boiled Escarole

3333g

Boiled Carrots

1429g

Boiled and Drained Carrots have 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 Carrots?

Macros Ratio

Protein Fat Carbs

Boiled Escarole

25%

66%

Boiled Carrots

88%

500 kcal ▼

Macro Nutrients

Boiled Escarolevs Boiled Carrots

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

2.65%2.57g

6 gvs2.57 g

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

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4.38%1.4g

Saturated Fat

1.34%0.43g

1.4 gvs0.43 g

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

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25%0.4g

Omega 3

0.89%0.014g

0.4 gvs0.014 g

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

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13.5%2.3g

Omega 6

7.3%1.24g

2.3 gvs1.24 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

90%117g

102 gvs117 g

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

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10.6%7.67g

Sugars

68%49.3g

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

7.67 gvs49.3 g

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

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Fructose

7.1%5.14g

≤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 gvs5.14 g

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

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Glucose

%5.7g

NA gvs5.7 g

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

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Sucrose

%38.6g

NA gvs38.6 g

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

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246%93g

Fiber

113%43g

93 gvs43 g

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

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68.5%38.3g

Protein

19.4%11g

38.3 gvs11 g

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

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Vitamins

Boiled Escarolevs Boiled Carrots

348%3133μg

Vitamin A

1352%12171μg

RAE, retinol activity equivalents

3133 μgvs12171 μg

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

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164%1.97mg

Vitamin B1

78.6%0.94mg

Thiamine

1.97 mgvs0.94 mg

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

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159%2.07mg

Vitamin B2

48.4%0.63mg

Riboflavin

2.07 mgvs0.63 mg

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

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65%10.4mg

Vitamin B3

57.6%9.2mg

Niacin, nicotinic acid, niacinamide

10.4 mgvs9.2 mg

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

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551%27.5mg

Vitamin B5

66.3%3.3mg

Pantothenic acid

27.5 mgvs3.3 mg

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

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41%0.53mg

Vitamin B6

168%2.2mg

Pyridoxine

0.53 mgvs2.2 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

50%200μg

Folates and Folic Acid

2600 μgvs200 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

57%51.4mg

Ascorbic acid

110 mgvs51.4 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

98%14.7mg

Tocopherols and Tocotrienols

13.3 mgvs14.7 mg

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

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5886%7063μg

Vitamin K

163%196μg

Phytomenadione or phylloquinone

7063 μgvs196 μg

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

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Minerals

Boiled Escarolevs Boiled Carrots

153%1533mg

Calcium

43%429mg

1533 mgvs429 mg

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

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322%2.9mg

Copper

27%0.24mg

2.9 mgvs0.24 mg

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

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5.6%223μg

Fluoride

17%679μg

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

223 μgvs679 μg

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

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300%24mg

Iron

60.7%4.86mg

24 mgvs4.86 mg

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

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103%433mg

Magnesium

34%143mg

433 mgvs143 mg

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

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558%13mg

Manganese

96%2.2mg

13 mgvs2.2 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

61.2%429mg

733 mgvs429 mg

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

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240%8167mg

Potassium

99%3357mg

8167 mgvs3357 mg

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

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12%6.67μg

Selenium

18%10μg

6.67 μgvs10 μg

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

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42.2%633mg

Sodium

55.2%829mg

633 mgvs829 mg

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

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209%23mg

Zinc

26%2.86mg

23 mgvs2.86 mg

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

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85%3143g

Water

35%1288g

3143 gvs1288 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 Carrots:

Boiled and Drained Escarole without Salt has 2.1 times more Vitamin B1, 3.3 times more Vitamin B2, 8.3 times more Vitamin B5, 13 times more Vitamin B9, 2.1 times more Vitamin C and 36.1 times more Vitamin K than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 3.9 times more Vitamin A and 4.1 times more Vitamin B6 than Boiled and Drained Escarole without Salt.
Both Boiled and Drained Escarole without Salt and Boiled and Drained Carrots have similar amounts of Vitamin B3 and Vitamin E per 500 kcal.
Both Boiled and Drained Escarole without Salt as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Boiled and Drained Escarole without Salt has 3.6 times more Calcium, 11.9 times more Copper, 4.9 times more Iron, 3 times more Magnesium, 5.8 times more Manganese, 1.7 times more Phosphorus, 2.4 times more Potassium, 8.1 times more Zinc and 2.4 times more Water than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 3 times more Fluoride, 1.5 times more Selenium and 1.3 times more Sodium than Boiled and Drained Escarole without Salt.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Escarole without Salt has 2.3 times more Fat, 28 times more Omega 3, 1.9 times more Omega 6, 2.2 times more Fiber and 3.5 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 6.4 times more Sugars than Boiled and Drained Escarole without Salt.
Both Boiled and Drained Escarole without Salt and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Boiled and Drained Escarole without Salt as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled EscaroleVS GarlicBoiled CarrotsVS GarlicBoiled EscaroleVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 500 calories Boiled EscaroleVS Boiled Carrots

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: