Comparing Nutrients in 14 ounces Garland ChrysanthemumVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Garland Chrysanthemum

44%

16%

40%

Boiled Broccoli

23%

68%

14 oz ▼

Macro Nutrients

Garland Chrysanthemumvs Boiled Broccoli

3.3%95kcal

Energy

4.8%139kcal

95 kcalvs139 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.3%2.22g

Fat

1.68%1.63g

2.22 gvs1.63 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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Saturated Fat

0.98%0.31g

NA gvs0.31 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

29.5%0.47g

NA gvs0.47 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

1.2%0.2g

NA gvs0.2 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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9.22%12g

Carbohydrate

22%28.5g

12 gvs28.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

7.6%5.5g

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

NA gvs5.5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

4.05%2.94g

≤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]

NA gvs2.94 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%1.94g

NA gvs1.94 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.32g

NA gvs0.32 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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31.3%12g

Fiber

34.5%13g

12 gvs13 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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24%13.3g

Protein

17%9.45g

13.3 gvs9.45 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Garland Chrysanthemumvs Boiled Broccoli

51%460μg

Vitamin A

34%306μg

RAE, retinol activity equivalents

460 μgvs306 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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43%0.52mg

Vitamin B1

21%0.25mg

Thiamine

0.52 mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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44%0.57mg

Vitamin B2

37.6%0.49mg

Riboflavin

0.57 mgvs0.49 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13%2.1mg

Vitamin B3

13.7%2.2mg

Niacin, nicotinic acid, niacinamide

2.1 mgvs2.2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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17.5%0.88mg

Vitamin B5

49%2.44mg

Pantothenic acid

0.88 mgvs2.44 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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53.7%0.7mg

Vitamin B6

61%0.79mg

Pyridoxine

0.7 mgvs0.79 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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176%703μg

Vitamin B9

107%429μg

Folates and Folic Acid

703 μgvs429 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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6.17%5.56mg

Vitamin C

286%258mg

Ascorbic acid

5.56 mgvs258 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

38.4%5.75mg

Tocopherols and Tocotrienols

NA mgvs5.75 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1158%1389μg

Vitamin K

467%560μg

Phytomenadione or phylloquinone

1389 μgvs560 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Garland Chrysanthemumvs Boiled Broccoli

46.4%464mg

Calcium

16%159mg

464 mgvs159 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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60.4%0.54mg

Copper

27%0.24mg

0.54 mgvs0.24 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.4%16μg

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

NA μgvs16 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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114%9.1mg

Iron

33.2%2.66mg

9.1 mgvs2.66 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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30.2%127mg

Magnesium

20%83.3mg

127 mgvs83.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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163%3.74mg

Manganese

33.5%0.77mg

3.74 mgvs0.77 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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30.6%214mg

Phosphorus

38%266mg

214 mgvs266 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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66%2250mg

Potassium

34.2%1163mg

2250 mgvs1163 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

11.5%6.35μg

NA μgvs6.35 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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31.2%468mg

Sodium

11%163mg

468 mgvs163 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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25.6%2.8mg

Zinc

16.2%1.8mg

2.8 mgvs1.8 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.8%363g

Water

9.57%354g

363 gvs354 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Garland Chrysanthemum vs Boiled Broccoli:

Raw Garland Chrysanthemum has 1.5 times more Vitamin A, 2.1 times more Vitamin B1, 1.6 times more Vitamin B9 and 2.5 times more Vitamin K than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.8 times more Vitamin B5 and 46.4 times more Vitamin C than Raw Garland Chrysanthemum.
Both Raw Garland Chrysanthemum and Boiled and Drained Broccoli have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 14 oz.
Both Raw Garland Chrysanthemum as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Garland Chrysanthemum vs Boiled Broccoli:

Raw Garland Chrysanthemum has 2.9 times more Calcium, 2.2 times more Copper, 3.4 times more Iron, 1.5 times more Magnesium, 4.9 times more Manganese, 1.9 times more Potassium, 2.9 times more Sodium and 1.6 times more Zinc than Boiled and Drained Broccoli.
Both Raw Garland Chrysanthemum and Boiled and Drained Broccoli have similar amounts of Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Garland Chrysanthemum has 1.4 times more Protein than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.5 times more Energy and 2.4 times more Carbohydrate than Raw Garland Chrysanthemum.
Both Raw Garland Chrysanthemum and Boiled and Drained Broccoli have similar amounts of Fiber per 14 oz.
Both Raw Garland Chrysanthemum as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Garland ChrysanthemumVS Boiled Garland ChrysanthemumBoiled BroccoliVS Boiled Garland ChrysanthemumGarland ChrysanthemumVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 14 ounces Garland ChrysanthemumVS Boiled Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: