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Escarole: detail

Detailed name: Escarole or endive (cichorium endivia), raw
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Food Group: Vegetables, Vegetable Products
Source: Canadian Nutrient File
Food suitable for Vegetarians and Vegans
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Escarole: Macro nutrients

Escarole: Macro nutrients, for a standard portion of 65g
Macro nutrients	recommended daily intakes by portion		for 100g	recommended	max
Food EnergyFood Energy		11kcal	17kcal	2070kcal	NR
ProteinsProteins		0.81g	1.3g	50g	180g
CarbohydrateCarbohydrate		2.2g	3.4g	230g	340g
LipidLipid		0.13g	0.2g	50g	80g
» Saturated fatSaturated fat		0.031g	0.048g	17g	27g
» Monounsaturated fatMonounsaturated fat		0.0026g	0.004g	17g	27g
» Polyunsaturated fatPolyunsaturated fat		0.057g	0.087g	17g	27g
» » Omega 3Omega 3	NR
» » Omega 6Omega 6	NR
» CholesterolCholesterol		0mg	0mg	20mg	300mg
Dietary fiberDietary fiber		2g	3.1g	25g	NR
WaterWater		61g	94g	2700g	NR

Escarole: Vitamins

Escarole: Vitamins, for a standard portion of 65g
Vitamins	recommended daily intakes by portion		for 100g	recommended	max
Vitamin AVit. A		70µg	108µg	700µg	NR
» RetinolRetinol		0µg	0µg	700µg	3000µg
» beta-Carotenebeta-Carotene		845µg	1300µg	2520µg	NR
ThiamineThiamine		0.052mg	0.08mg	1.1mg	NR
RiboflavinRiboflavin		0.049mg	0.075mg	1.1mg	NR
NiacinNiacin		0.31NE	0.48NE	14NE	NR
Pantothenic acidPantothenic acid		0.59mg	0.9mg	5mg	NR
Vitamin B6Vit. B6		0.013mg	0.02mg	1.3mg	100mg
Folic acidFolic acid		92µg	142µg	400µg	NR
Vitamin B12Vit. B12		0µg	0µg	2.4µg	NR
Vitamin CVit. C		4.2mg	6.5mg	75mg	2000mg
Vitamin DVit. D		0µg	0µg	5µg	NR
Vitamin EVit. E		0.29mg	0.44mg	15mg	NR
Vitamin KVit. K		150µg	231µg	90µg	NR

Escarole: Dietary minerals

Escarole: Dietary minerals, for a standard portion of 65g
Dietary minerals	recommended daily intakes by portion		for 100g	recommended	max
CalciumCalcium		34mg	52mg	1000mg	2500mg
CopperCopper		0.064mg	0.099mg	0.9mg	10mg
IronIron		0.54mg	0.83mg	18mg	45mg
MagnesiumMagnesium		9.8mg	15mg	320mg	NR
ManganeseManganese		0.27mg	0.42mg	1.8mg	11mg
PhosphorusPhosphorus		18mg	28mg	700mg	4000mg
PotassiumPotassium		204mg	314mg	4700mg	NR
SeleniumSelenium		0.13µg	0.2µg	55µg	400µg
SodiumSodium		14mg	22mg	1500mg	2300mg
Salt (sodium equivalence)Salt		39mg	59mg	4100mg	6200mg
ZincZinc		0.51mg	0.79mg	8mg	40mg

Escarole: Essential amino acids

Escarole: Essential amino acids, for a standard portion of 65g
Essential amino acids	recommended daily intakes by portion		for 100g	recommended	max
HistidineHistidine		0.015g	0.023g	0.6g	NR
IsoleucineIsoleucine		0.047g	0.072g	1.2g	NR
LeucineLeucine		0.064g	0.098g	2.3g	NR
LysineLysine		0.041g	0.063g	1.8g	NR
MethionineMethionine		0.0091g	0.014g	0.9g	NR
PhenylalaninePhenylalanine		0.034g	0.053g	1.5g	NR
ThreonineThreonine		0.033g	0.05g	0.9g	NR
TryptophanTryptophan		0.0033g	0.005g	0.24g	NR
ValineValine		0.041g	0.063g	1.7g	NR