Comparing Nutrients in 300 calories Boiled Garland ChrysanthemumVS Broccoli

Weight per 300 calories

Boiled Garland Chrysanthemum

1500g

Broccoli

882g

Raw Broccoli has 1.7 times more energy per unit of mass than Boiled and Drained Garland Chrysanthemum, which is low in comparison to other foods. Boiled Garland Chrysanthemum having very low energy density.

Which food has more nutrients per 300 calories - Boiled Garland Chrysanthemum or Broccoli?

Macros Ratio

Protein Fat Carbs

Boiled Garland Chrysanthemum

27%

70%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Boiled Garland Chrysanthemumvs Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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1.4%1.35g

Fat

3.37%3.26g

1.35 gvs3.26 g

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

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1.03%0.33g

Saturated Fat

3.14%1g

0.33 gvs1 g

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

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5.63%0.09g

Omega 3

34.7%0.56g

0.09 gvs0.56 g

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

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3%0.51g

Omega 6

2.54%0.43g

0.51 gvs0.43 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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49.7%64.7g

Carbohydrate

45%58.6g

64.7 gvs58.6 g

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

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41.6%30g

Sugars

20.7%15g

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

30 gvs15 g

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

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Fructose

8.28%6g

≤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 gvs6 g

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

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Glucose

%4.32g

NA gvs4.32 g

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

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Sucrose

%0.88g

NA gvs0.88 g

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

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91%34.5g

Fiber

60.4%23g

34.5 gvs23 g

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

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44%24.6g

Protein

44.4%25g

24.6 gvs25 g

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

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Vitamins

Boiled Garland Chrysanthemumvs Broccoli

215%1935μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

1935 μgvs274 μg

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

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26.3%0.32mg

Vitamin B1

52.2%0.63mg

Thiamine

0.32 mgvs0.63 mg

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

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185%2.4mg

Vitamin B2

79.4%1.03mg

Riboflavin

2.4 mgvs1.03 mg

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

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67.5%11mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

11 mgvs5.64 mg

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

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12.6%0.63mg

Vitamin B5

101%5.06mg

Pantothenic acid

0.63 mgvs5.06 mg

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

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136%1.77mg

Vitamin B6

119%1.54mg

Pyridoxine

1.77 mgvs1.54 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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188%750μg

Vitamin B9

139%556μg

Folates and Folic Acid

750 μgvs556 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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398%359mg

Vitamin C

875%787mg

Ascorbic acid

359 mgvs787 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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250%37.5mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

37.5 mgvs6.9 mg

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

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1784%2141μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

2141 μgvs896 μg

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

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Minerals

Boiled Garland Chrysanthemumvs Broccoli

104%1035mg

Calcium

41.5%415mg

1035 mgvs415 mg

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

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222%2mg

Copper

48%0.43mg

2 mgvs0.43 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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701%56mg

Iron

80.5%6.44mg

56 mgvs6.44 mg

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

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64.3%270mg

Magnesium

44%185mg

270 mgvs185 mg

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

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232%5.33mg

Manganese

80.6%1.85mg

5.33 mgvs1.85 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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92%645mg

Phosphorus

83%582mg

645 mgvs582 mg

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

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251%8535mg

Potassium

82%2788mg

8535 mgvs2788 mg

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

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8.2%4.5μg

Selenium

40%22μg

4.5 μgvs22 μg

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

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53%795mg

Sodium

19.4%291mg

795 mgvs291 mg

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

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27.3%3mg

Zinc

33%3.6mg

3 mgvs3.6 mg

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

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37.5%1387g

Water

21.3%788g

1387 gvs788 g

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

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Lets compare vitamin content per 300 calories of Boiled Garland Chrysanthemum vs Broccoli:

Boiled and Drained Garland Chrysanthemum has 7.1 times more Vitamin A, 2.3 times more Vitamin B2, 1.9 times more Vitamin B3, 1.3 times more Vitamin B9, 5.4 times more Vitamin E and 2.4 times more Vitamin K than Raw Broccoli.
While Raw Broccoli contains 2 times more Vitamin B1, 8 times more Vitamin B5 and 2.2 times more Vitamin C than Boiled and Drained Garland Chrysanthemum.
Both Boiled and Drained Garland Chrysanthemum and Raw Broccoli have similar amounts of Vitamin B6 per 300 kcal.
Both Boiled and Drained Garland Chrysanthemum as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Garland Chrysanthemum vs Broccoli:

Boiled and Drained Garland Chrysanthemum has 2.5 times more Calcium, 4.6 times more Copper, 8.7 times more Iron, 1.5 times more Magnesium, 2.9 times more Manganese, 3.1 times more Potassium, 2.7 times more Sodium and 1.8 times more Water than Raw Broccoli.
While Raw Broccoli contains 4.9 times more Selenium than Boiled and Drained Garland Chrysanthemum.
Both Boiled and Drained Garland Chrysanthemum and Raw Broccoli have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Garland Chrysanthemum has 2 times more Sugars and 1.5 times more Fiber than Raw Broccoli.
While Raw Broccoli contains 2.4 times more Fat, 3 times more Saturated Fat and 6.2 times more Omega 3 than Boiled and Drained Garland Chrysanthemum.
Both Boiled and Drained Garland Chrysanthemum and Raw Broccoli have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 300 kcal.
Both Boiled and Drained Garland Chrysanthemum as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Garland ChrysanthemumVS CollardsBroccoliVS CollardsBoiled Garland ChrysanthemumVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Boiled Garland ChrysanthemumVS Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Garland Chrysanthemum or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: