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Nutrients in 100 Calories ofBoiled Escarole

Boiled and Drained Escarole without Salt.
boiledwholecooked

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

ProteinsFatsCarbs
31%
11%
58%

Vitamins

100 kcalRDA for Men 19-30 years
Boiled Escarole
Vitamin A627 μg
69.6%
Boiled and Drained Escarole without Salt has 626.667 μg of Vitamin A per 100 Calories, which is 69.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.39 mg
32.8%
Boiled and Drained Escarole without Salt has 0.393 mg of Thiamine per 100 Calories, which is 32.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.41 mg
31.8%
Boiled and Drained Escarole without Salt has 0.413 mg of Vitamin B2 per 100 Calories, which is 31.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B32.08 mg
13%
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 19-30 years
Vitamin B60.11 mg
8.23%
Boiled and Drained Escarole without Salt has 0.107 mg of Vitamin B6 per 100 Calories, which is 8.23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
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 19-30 years
Vitamin C22 mg
24%
Boiled and Drained Escarole without Salt has 22 mg of Vitamin C per 100 Calories, which is 24% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
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 19-30 years
Vitamin E2.67 mg
17.8%
Boiled and Drained Escarole without Salt has 2.667 mg of Vitamin E per 100 Calories, which is 17.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K1413 μg
1177%
Boiled and Drained Escarole without Salt has 1412.667 μg of Vitamin K per 100 Calories, which is 1177% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate520 μg
130%
Boiled and Drained Escarole without Salt has 520 μg of Folate per 100 Calories, which is 130% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Boiled Escarole
Calcium307 mg
30.7%
Boiled and Drained Escarole without Salt has 306.667 mg of Calcium per 100 Calories, which is 30.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.58 mg
64%
Boiled and Drained Escarole without Salt has 0.58 mg of Copper per 100 Calories, which is 64% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 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 19-30 years
Magnesium86.7 mg
21.7%
Boiled and Drained Escarole without Salt has 86.667 mg of Magnesium per 100 Calories, which is 21.7% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese2.57 mg
112%
Boiled and Drained Escarole without Salt has 2.567 mg of Manganese per 100 Calories, which is 112% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus147 mg
21%
Boiled and Drained Escarole without Salt has 146.667 mg of Phosphorus per 100 Calories, which is 21% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium1633 mg
48%
Boiled and Drained Escarole without Salt has 1633.333 mg of Potassium per 100 Calories, which is 48% of the Recommended Dietary Allowance of 3400mg per day for Men 19-30 years
Selenium1.33 μg
2.42%
Boiled and Drained Escarole without Salt has 1.333 μg of Selenium per 100 Calories, which is 2.42% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium127 mg
8.44%
Boiled and Drained Escarole without Salt has 126.667 mg of Sodium per 100 Calories, which is 8.44% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 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 19-30 years
Vitamins in 100 Calories of Boiled and Drained Escarole without Salt:
100 Calories of Boiled Escarole has outstanding amounts of Vitamin K and Folate.
It is an excellent source of Vitamin A, Thiamine, 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.

Macro Nutrients

100 kcalRDA for Men 19-30 years
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 19-30 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 19-30 years
Protein7.67 g
13.7%
Boiled and Drained Escarole without Salt has 7.667 g of Protein per 100 Calories, which is 13.7% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate20 g
15.7%
Boiled and Drained Escarole without Salt has 20.467 g of Carbohydrate per 100 Calories, which is 15.7% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Sugars1.53 g
2.1%
Boiled and Drained Escarole without Salt has 1.533 g of Sugars per 100 Calories, which is 2.1% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber18.7 g
49%
Boiled and Drained Escarole without Salt has 18.667 g of Fiber per 100 Calories, which is 49% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
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 19-30 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 19-30 years
Omega 30.08 g
5%
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 19-30 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 19-30 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 19-30 years
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 Protein and Carbohydrate. It also has some Omega 3 and Omega 6. The product has trace amounts of Fat, Sugars and Saturated Fat.