Nutrients in 100 calories of Boiled Escarole

Boiled and Drained Escarole without Salt.

Weight per 100 Calories

Boiled Escarole

667g

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

Macros Ratio

Protein Fat Carbs

25%

66%

100 kcal ▼

Macro Nutrients

Boiled Escarole

Energy100 kcal

3.45%

Boiled and Drained Escarole without Salt has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.2 g

1.24%

Boiled and Drained Escarole without Salt has 1.2 g of Fat per 100 calories, which is 1.24% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.28 g

0.88%

Boiled and Drained Escarole without Salt has 0.28 g of Saturated Fat per 100 calories, which is 0.88% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.08 g

Boiled and Drained Escarole without Salt has 0.08 g of Omega 3 per 100 calories, which is 5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.46 g

2.7%

Boiled and Drained Escarole without Salt has 0.46 g of Omega 6 per 100 calories, which is 2.7% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate20.5 g

15.7%

Boiled and Drained Escarole without Salt has 20.466666666667 g of Carbohydrate per 100 calories, which is 15.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.53 g

2.1%

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

Boiled and Drained Escarole without Salt has 1.5333333333333 g of Sugars per 100 calories, which is 2.1% 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

Fiber18.7 g

49%

Boiled and Drained Escarole without Salt has 18.666666666667 g of Fiber per 100 calories, which is 49% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7.67 g

13.7%

Boiled and Drained Escarole without Salt has 7.6666666666667 g of Protein per 100 calories, which is 13.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Escarole

Vitamin A627 μg

69.6%

RAE, retinol activity equivalents

Boiled and Drained Escarole without Salt has 626.66666666667 μg of Vitamin A per 100 calories, which is 69.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.39 mg

32.8%

Thiamine

Boiled and Drained Escarole without Salt has 0.39333333333333 mg of Vitamin B1 per 100 calories, which is 32.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.41 mg

31.8%

Riboflavin

Boiled and Drained Escarole without Salt has 0.41333333333333 mg of Vitamin B2 per 100 calories, which is 31.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.08 mg

13%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Escarole without Salt has 2.08 mg of Vitamin B3 per 100 calories, which is 13% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B55.5 mg

110%

Pantothenic acid

Boiled and Drained Escarole without Salt has 5.5066666666667 mg of Vitamin B5 per 100 calories, which is 110% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.11 mg

8.2%

Pyridoxine

Boiled and Drained Escarole without Salt has 0.10666666666667 mg of Vitamin B6 per 100 calories, which is 8.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9520 μg

130%

Folates and Folic Acid

Boiled and Drained Escarole without Salt has 520 μg of Vitamin B9 per 100 calories, which is 130% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C22 mg

24.4%

Ascorbic acid

Boiled and Drained Escarole without Salt has 22 mg of Vitamin C per 100 calories, which is 24.4% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.67 mg

17.8%

Tocopherols and Tocotrienols

Boiled and Drained Escarole without Salt has 2.6666666666667 mg of Vitamin E per 100 calories, which is 17.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1413 μg

1177%

Phytomenadione or phylloquinone

Boiled and Drained Escarole without Salt has 1412.6666666667 μg of Vitamin K per 100 calories, which is 1177% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Escarole

Calcium307 mg

30.7%

Boiled and Drained Escarole without Salt has 306.66666666667 mg of Calcium per 100 calories, which is 30.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.58 mg

64.4%

Boiled and Drained Escarole without Salt has 0.58 mg of Copper per 100 calories, which is 64.4% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride44.7 μg

1.1%

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

Boiled and Drained Escarole without Salt has 44.666666666667 μg of Fluoride per 100 calories, which is 1.1% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron4.8 mg

60%

Boiled and Drained Escarole without Salt has 4.8 mg of Iron per 100 calories, which is 60% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium86.7 mg

20.6%

Boiled and Drained Escarole without Salt has 86.666666666667 mg of Magnesium per 100 calories, which is 20.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.57 mg

112%

Boiled and Drained Escarole without Salt has 2.5666666666667 mg of Manganese per 100 calories, which is 112% 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

Phosphorus147 mg

21%

Boiled and Drained Escarole without Salt has 146.66666666667 mg of Phosphorus per 100 calories, which is 21% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1633 mg

48%

Boiled and Drained Escarole without Salt has 1633.3333333333 mg of Potassium per 100 calories, which is 48% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.33 μg

2.42%

Boiled and Drained Escarole without Salt has 1.3333333333333 μg of Selenium per 100 calories, which is 2.42% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium127 mg

8.44%

Boiled and Drained Escarole without Salt has 126.66666666667 mg of Sodium per 100 calories, which is 8.44% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.6 mg

42%

Boiled and Drained Escarole without Salt has 4.6 mg of Zinc per 100 calories, which is 42% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water629 g

17%

Boiled and Drained Escarole without Salt has 628.6 g of Water per 100 calories, which is 17% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Boiled and Drained Escarole without Salt:

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

Minerals in 100 calories of Boiled and Drained Escarole without Salt:

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

Macronutrients in 100 calories of Boiled and Drained Escarole without Salt:

100 calories of Boiled Escarole is an excellent source of Fiber.
It has a good amount of Carbohydrate and Protein.
It also has some Omega 3 and Omega 6.
The product has trace amounts of Fat, Saturated Fat and Sugars.

Compare Boiled and Drained Escarole without Salt with:

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Food Info

Nutrients in 100 calories of Boiled Escarole

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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