Comparing Nutrients in 14 ounces Garland ChrysanthemumVS Broccoli

Macros Ratio

Protein Fat Carbs

Garland Chrysanthemum

44%

16%

40%

Broccoli

27%

65%

14 oz ▼

Macro Nutrients

Garland Chrysanthemumvs Broccoli

3.3%95kcal

Energy

4.65%135kcal

95 kcalvs135 kcal

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

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2.3%2.22g

Fat

1.5%1.47g

2.22 gvs1.47 g

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

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Saturated Fat

1.4%0.45g

NA gvs0.45 g

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

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Omega 3

15.6%0.25g

NA gvs0.25 g

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

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Omega 6

1.14%0.19g

NA gvs0.19 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

20.3%26.4g

12 gvs26.4 g

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

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Sugars

9.3%6.75g

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

NA gvs6.75 g

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

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Fructose

3.72%2.7g

≤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 gvs2.7 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

%0.4g

NA gvs0.4 g

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

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31.3%12g

Fiber

27%10.3g

12 gvs10.3 g

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

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24%13.3g

Protein

20%11g

13.3 gvs11 g

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

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Vitamins

Garland Chrysanthemumvs Broccoli

51%460μg

Vitamin A

13.7%123μg

RAE, retinol activity equivalents

460 μgvs123 μg

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

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43%0.52mg

Vitamin B1

23.5%0.28mg

Thiamine

0.52 mgvs0.28 mg

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

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44%0.57mg

Vitamin B2

35.7%0.46mg

Riboflavin

0.57 mgvs0.46 mg

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

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13%2.1mg

Vitamin B3

16%2.54mg

Niacin, nicotinic acid, niacinamide

2.1 mgvs2.54 mg

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

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17.5%0.88mg

Vitamin B5

45.5%2.27mg

Pantothenic acid

0.88 mgvs2.27 mg

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

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53.7%0.7mg

Vitamin B6

53.4%0.69mg

Pyridoxine

0.7 mgvs0.69 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

62.5%250μg

Folates and Folic Acid

703 μgvs250 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

393%354mg

Ascorbic acid

5.56 mgvs354 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

20.6%3.1mg

Tocopherols and Tocotrienols

NA mgvs3.1 mg

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

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1158%1389μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

1389 μgvs403 μg

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

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Minerals

Garland Chrysanthemumvs Broccoli

46.4%464mg

Calcium

18.7%187mg

464 mgvs187 mg

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

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60.4%0.54mg

Copper

21.6%0.19mg

0.54 mgvs0.19 mg

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

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Fluoride

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

NA μgvsNA μg

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

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114%9.1mg

Iron

36.2%2.9mg

9.1 mgvs2.9 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

36.2%0.83mg

3.74 mgvs0.83 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

37.4%262mg

214 mgvs262 mg

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

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66%2250mg

Potassium

37%1254mg

2250 mgvs1254 mg

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

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Selenium

18%9.92μg

NA μgvs9.92 μg

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

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31.2%468mg

Sodium

8.73%131mg

468 mgvs131 mg

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

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25.6%2.8mg

Zinc

14.8%1.63mg

2.8 mgvs1.63 mg

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

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9.8%363g

Water

9.58%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 Broccoli:

Raw Garland Chrysanthemum has 3.7 times more Vitamin A, 1.8 times more Vitamin B1, 1.2 times more Vitamin B2, 2.8 times more Vitamin B9 and 3.4 times more Vitamin K than Raw Broccoli.
While Raw Broccoli contains 2.6 times more Vitamin B5 and 63.7 times more Vitamin C than Raw Garland Chrysanthemum.
Both Raw Garland Chrysanthemum and Raw Broccoli have similar amounts of Vitamin B3 and Vitamin B6 per 14 oz.
Both Raw Garland Chrysanthemum as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Garland Chrysanthemum vs Broccoli:

Raw Garland Chrysanthemum has 2.5 times more Calcium, 2.8 times more Copper, 3.1 times more Iron, 1.5 times more Magnesium, 4.5 times more Manganese, 1.8 times more Potassium, 3.6 times more Sodium and 1.7 times more Zinc than Raw Broccoli.
Both Raw Garland Chrysanthemum and Raw Broccoli have similar amounts of Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Broccoli contains 1.4 times more Energy and 2.2 times more Carbohydrate than Raw Garland Chrysanthemum.
Both Raw Garland Chrysanthemum and Raw Broccoli have similar amounts of Fiber and Protein per 14 oz.
Both Raw Garland Chrysanthemum as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Garland ChrysanthemumVS Boiled Garland ChrysanthemumBroccoliVS Boiled Garland ChrysanthemumGarland ChrysanthemumVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 14 ounces Garland ChrysanthemumVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: