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Nutrients in 1 kilogram of Boiled Escarole

Boiled and Drained Escarole without Salt.

Macros Ratio

Protein Fat Carbs
25%
9%
66%
1 kg ▼

Macro Nutrients

Boiled Escarole
Energy150 kcal
5.17%
Boiled and Drained Escarole without Salt has 150 kcal of Energy per 1 kilogram, which is 5.17% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.8 g
1.86%
Boiled and Drained Escarole without Salt has 1.8 g of Fat per 1 kilogram, which is 1.86% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.42 g
1.3%
Boiled and Drained Escarole without Salt has 0.42 g of Saturated Fat per 1 kilogram, which is 1.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.12 g
7.5%
Boiled and Drained Escarole without Salt has 0.12 g of Omega 3 per 1 kilogram, which is 7.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.69 g
4.06%
Boiled and Drained Escarole without Salt has 0.69 g of Omega 6 per 1 kilogram, which is 4.06% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Escarole without Salt has 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate30.7 g
23.6%
Boiled and Drained Escarole without Salt has 30.7 g of Carbohydrate per 1 kilogram, which is 23.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars2.3 g
3.17%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Escarole without Salt has 2.3 g of Sugars per 1 kilogram, which is 3.17% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
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]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber28 g
73.7%
Boiled and Drained Escarole without Salt has 28 g of Fiber per 1 kilogram, which is 73.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein11.5 g
20.5%
Boiled and Drained Escarole without Salt has 11.5 g of Protein per 1 kilogram, which is 20.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Escarole
Vitamin A940 μg
104%
RAE, retinol activity equivalents
Boiled and Drained Escarole without Salt has 940 μg of Vitamin A per 1 kilogram, which is 104% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.59 mg
49%
Thiamine
Boiled and Drained Escarole without Salt has 0.59 mg of Vitamin B1 per 1 kilogram, which is 49% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.62 mg
47.7%
Riboflavin
Boiled and Drained Escarole without Salt has 0.62 mg of Vitamin B2 per 1 kilogram, which is 47.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.12 mg
19.5%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Escarole without Salt has 3.12 mg of Vitamin B3 per 1 kilogram, which is 19.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B58.26 mg
165%
Pantothenic acid
Boiled and Drained Escarole without Salt has 8.26 mg of Vitamin B5 per 1 kilogram, which is 165% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.16 mg
12.3%
Pyridoxine
Boiled and Drained Escarole without Salt has 0.16 mg of Vitamin B6 per 1 kilogram, which is 12.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9780 μg
195%
Folates and Folic Acid
Boiled and Drained Escarole without Salt has 780 μg of Vitamin B9 per 1 kilogram, which is 195% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Escarole without Salt has 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C33 mg
36.7%
Ascorbic acid
Boiled and Drained Escarole without Salt has 33 mg of Vitamin C per 1 kilogram, which is 36.7% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Escarole without Salt has 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E4 mg
26.7%
Tocopherols and Tocotrienols
Boiled and Drained Escarole without Salt has 4 mg of Vitamin E per 1 kilogram, which is 26.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K2119 μg
1766%
Phytomenadione or phylloquinone
Boiled and Drained Escarole without Salt has 2119 μg of Vitamin K per 1 kilogram, which is 1766% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Escarole
Calcium460 mg
46%
Boiled and Drained Escarole without Salt has 460 mg of Calcium per 1 kilogram, which is 46% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.87 mg
97%
Boiled and Drained Escarole without Salt has 0.87 mg of Copper per 1 kilogram, which is 97% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride67 μg
1.68%
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Boiled and Drained Escarole without Salt has 67 μg of Fluoride per 1 kilogram, which is 1.68% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years
Iron7.2 mg
90%
Boiled and Drained Escarole without Salt has 7.2 mg of Iron per 1 kilogram, which is 90% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium130 mg
31%
Boiled and Drained Escarole without Salt has 130 mg of Magnesium per 1 kilogram, which is 31% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese3.85 mg
167%
Boiled and Drained Escarole without Salt has 3.85 mg of Manganese per 1 kilogram, which is 167% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus220 mg
31.4%
Boiled and Drained Escarole without Salt has 220 mg of Phosphorus per 1 kilogram, which is 31.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2450 mg
72%
Boiled and Drained Escarole without Salt has 2450 mg of Potassium per 1 kilogram, which is 72% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2 μg
3.64%
Boiled and Drained Escarole without Salt has 2 μg of Selenium per 1 kilogram, which is 3.64% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium190 mg
12.7%
Boiled and Drained Escarole without Salt has 190 mg of Sodium per 1 kilogram, which is 12.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc6.9 mg
62.7%
Boiled and Drained Escarole without Salt has 6.9 mg of Zinc per 1 kilogram, which is 62.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water943 g
25.5%
Boiled and Drained Escarole without Salt has 942.9 g of Water per 1 kilogram, which is 25.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 kilogram of Boiled and Drained Escarole without Salt:
Minerals in 1 kilogram of Boiled and Drained Escarole without Salt:
Macronutrients in 1 kilogram of Boiled and Drained Escarole without Salt:



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