Nutrients in 500 calories of Boiled Escarole

Boiled and Drained Escarole without Salt.

Weight per 500 Calories

Boiled Escarole

3333g

Boiled and Drained Escarole without Salt has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

25%

66%

500 kcal ▼

Macro Nutrients

Boiled Escarole

Energy500 kcal

17.2%

Boiled and Drained Escarole without Salt has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat6 g

6.2%

Boiled and Drained Escarole without Salt has 6 g of Fat per 500 calories, which is 6.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.4 g

4.38%

Boiled and Drained Escarole without Salt has 1.4 g of Saturated Fat per 500 calories, which is 4.38% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.4 g

25%

Boiled and Drained Escarole without Salt has 0.4 g of Omega 3 per 500 calories, which is 25% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.3 g

13.5%

Boiled and Drained Escarole without Salt has 2.3 g of Omega 6 per 500 calories, which is 13.5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Escarole without Salt has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate102 g

78.7%

Boiled and Drained Escarole without Salt has 102.33333333333 g of Carbohydrate per 500 calories, which is 78.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars7.67 g

10.6%

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

Boiled and Drained Escarole without Salt has 7.6666666666667 g of Sugars per 500 calories, which is 10.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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

No information available

Sucrose

No information available

Fiber93 g

246%

Boiled and Drained Escarole without Salt has 93.333333333333 g of Fiber per 500 calories, which is 246% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein38.3 g

68.5%

Boiled and Drained Escarole without Salt has 38.333333333333 g of Protein per 500 calories, which is 68.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Escarole

Vitamin A3133 μg

348%

RAE, retinol activity equivalents

Boiled and Drained Escarole without Salt has 3133.3333333333 μg of Vitamin A per 500 calories, which is 348% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.97 mg

164%

Thiamine

Boiled and Drained Escarole without Salt has 1.9666666666667 mg of Vitamin B1 per 500 calories, which is 164% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.07 mg

159%

Riboflavin

Boiled and Drained Escarole without Salt has 2.0666666666667 mg of Vitamin B2 per 500 calories, which is 159% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B310.4 mg

65%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Escarole without Salt has 10.4 mg of Vitamin B3 per 500 calories, which is 65% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B527.5 mg

551%

Pantothenic acid

Boiled and Drained Escarole without Salt has 27.533333333333 mg of Vitamin B5 per 500 calories, which is 551% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.53 mg

41%

Pyridoxine

Boiled and Drained Escarole without Salt has 0.53333333333333 mg of Vitamin B6 per 500 calories, which is 41% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B92600 μg

650%

Folates and Folic Acid

Boiled and Drained Escarole without Salt has 2600 μg of Vitamin B9 per 500 calories, which is 650% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Escarole without Salt has 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C110 mg

122%

Ascorbic acid

Boiled and Drained Escarole without Salt has 110 mg of Vitamin C per 500 calories, which is 122% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Escarole without Salt has 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E13.3 mg

89%

Tocopherols and Tocotrienols

Boiled and Drained Escarole without Salt has 13.333333333333 mg of Vitamin E per 500 calories, which is 89% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K7063 μg

5886%

Phytomenadione or phylloquinone

Boiled and Drained Escarole without Salt has 7063.3333333333 μg of Vitamin K per 500 calories, which is 5886% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Escarole

Calcium1533 mg

153%

Boiled and Drained Escarole without Salt has 1533.3333333333 mg of Calcium per 500 calories, which is 153% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.9 mg

322%

Boiled and Drained Escarole without Salt has 2.9 mg of Copper per 500 calories, which is 322% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride223 μg

5.6%

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

Boiled and Drained Escarole without Salt has 223.33333333333 μg of Fluoride per 500 calories, which is 5.6% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron24 mg

300%

Boiled and Drained Escarole without Salt has 24 mg of Iron per 500 calories, which is 300% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium433 mg

103%

Boiled and Drained Escarole without Salt has 433.33333333333 mg of Magnesium per 500 calories, which is 103% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese13 mg

558%

Boiled and Drained Escarole without Salt has 12.833333333333 mg of Manganese per 500 calories, which is 558% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus733 mg

105%

Boiled and Drained Escarole without Salt has 733.33333333333 mg of Phosphorus per 500 calories, which is 105% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium8167 mg

240%

Boiled and Drained Escarole without Salt has 8166.6666666667 mg of Potassium per 500 calories, which is 240% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium6.67 μg

12%

Boiled and Drained Escarole without Salt has 6.6666666666667 μg of Selenium per 500 calories, which is 12% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium633 mg

42.2%

Boiled and Drained Escarole without Salt has 633.33333333333 mg of Sodium per 500 calories, which is 42.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc23 mg

209%

Boiled and Drained Escarole without Salt has 23 mg of Zinc per 500 calories, which is 209% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water3143 g

85%

Boiled and Drained Escarole without Salt has 3143 g of Water per 500 calories, which is 85% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Boiled and Drained Escarole without Salt:

500 calories of Boiled Escarole has outstanding amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K.
It is an excellent source of Vitamin B3 and Vitamin B6.
It has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Boiled and Drained Escarole without Salt:

500 calories of Boiled Escarole has outstanding amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc.
It is an excellent source of Sodium.
It also has a good amount of Selenium.
This vegetable has some Fluoride.

Macronutrients in 500 calories of Boiled and Drained Escarole without Salt:

500 calories of Boiled Escarole has outstanding amounts of Fiber.
It is an excellent source of Omega 3, Carbohydrate and Protein.
It also has a good amount of Omega 6 and Sugars.
This vegetable has some Fat and Saturated Fat.

Compare Boiled and Drained Escarole without Salt with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 500 calories of Boiled Escarole

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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