Comparing Nutrients in 500 calories Boiled EscaroleVS Carrots

Weight per 500 calories

Boiled Escarole

3333g

Carrots

1220g

Raw Carrots have 2.7 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 Carrots?

Macros Ratio

Protein Fat Carbs

Boiled Escarole

25%

66%

Carrots

87%

500 kcal ▼

Macro Nutrients

Boiled Escarolevs 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

3%2.93g

6 gvs2.93 g

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

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4.38%1.4g

Saturated Fat

1.2%0.39g

1.4 gvs0.39 g

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

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25%0.4g

Omega 3

1.52%0.024g

0.4 gvs0.024 g

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

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13.5%2.3g

Omega 6

7.17%1.2g

2.3 gvs1.2 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

79.7%58g

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

7.67 gvs58 g

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

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Fructose

9.25%6.7g

≤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 gvs6.7 g

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

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Glucose

%7.2g

NA gvs7.2 g

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

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Sucrose

%43.8g

NA gvs43.8 g

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

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246%93g

Fiber

90%34g

93 gvs34 g

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

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68.5%38.3g

Protein

20.3%11.3g

38.3 gvs11.3 g

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

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Vitamins

Boiled Escarolevs Carrots

348%3133μg

Vitamin A

1131%10183μg

RAE, retinol activity equivalents

3133 μgvs10183 μg

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

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164%1.97mg

Vitamin B1

67%0.8mg

Thiamine

1.97 mgvs0.8 mg

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

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159%2.07mg

Vitamin B2

54.4%0.71mg

Riboflavin

2.07 mgvs0.71 mg

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

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65%10.4mg

Vitamin B3

75%12mg

Niacin, nicotinic acid, niacinamide

10.4 mgvs12 mg

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

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551%27.5mg

Vitamin B5

66.6%3.33mg

Pantothenic acid

27.5 mgvs3.33 mg

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

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41%0.53mg

Vitamin B6

129%1.7mg

Pyridoxine

0.53 mgvs1.7 mg

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

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Vitamin B7

90%27μg

Biotin

NA μgvs27 μg

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

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650%2600μg

Vitamin B9

58%232μg

Folates and Folic Acid

2600 μgvs232 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

80%72mg

Ascorbic acid

110 mgvs72 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

53.7%8.05mg

Tocopherols and Tocotrienols

13.3 mgvs8.05 mg

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

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5886%7063μg

Vitamin K

134%161μg

Phytomenadione or phylloquinone

7063 μgvs161 μg

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

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Minerals

Boiled Escarolevs Carrots

153%1533mg

Calcium

40.2%402mg

1533 mgvs402 mg

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

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322%2.9mg

Copper

61%0.55mg

2.9 mgvs0.55 mg

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

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5.6%223μg

Fluoride

0.98%39μg

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

223 μgvs39 μg

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

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300%24mg

Iron

45.7%3.66mg

24 mgvs3.66 mg

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

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103%433mg

Magnesium

35%146mg

433 mgvs146 mg

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

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558%13mg

Manganese

76%1.74mg

13 mgvs1.74 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%427mg

733 mgvs427 mg

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

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240%8167mg

Potassium

115%3902mg

8167 mgvs3902 mg

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

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12%6.67μg

Selenium

2.2%1.2μg

6.67 μgvs1.2 μg

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

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42.2%633mg

Sodium

56%841mg

633 mgvs841 mg

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

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209%23mg

Zinc

26.6%2.93mg

23 mgvs2.93 mg

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

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85%3143g

Water

29%1077g

3143 gvs1077 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 Carrots:

Boiled and Drained Escarole without Salt has 2.4 times more Vitamin B1, 2.9 times more Vitamin B2, 8.3 times more Vitamin B5, 11.2 times more Vitamin B9, 1.5 times more Vitamin C, 1.7 times more Vitamin E and 43.9 times more Vitamin K than Raw Carrots.
While Raw Carrots contain 3.2 times more Vitamin A and 3.2 times more Vitamin B6 than Boiled and Drained Escarole without Salt.
Both Boiled and Drained Escarole without Salt and Raw Carrots have similar amounts of Vitamin B3 per 500 kcal.
Both Boiled and Drained Escarole without Salt as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Escarole vs Carrots:

Boiled and Drained Escarole without Salt has 3.8 times more Calcium, 5.3 times more Copper, 5.7 times more Fluoride, 6.6 times more Iron, 3 times more Magnesium, 7.4 times more Manganese, 1.7 times more Phosphorus, 2.1 times more Potassium, 5.5 times more Selenium, 7.9 times more Zinc and 2.9 times more Water than Raw Carrots.
While Raw Carrots contain 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 2.1 times more Fat, 16.4 times more Omega 3, 1.9 times more Omega 6, 2.7 times more Fiber and 3.4 times more Protein than Raw Carrots.
While Raw Carrots contain 7.5 times more Sugars than Boiled and Drained Escarole without Salt.
Both Boiled and Drained Escarole without Salt and Raw Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Boiled and Drained Escarole without Salt as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled EscaroleVS GarlicCarrotsVS GarlicBoiled EscaroleVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 500 calories Boiled EscaroleVS Carrots

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: