Comparing Nutrients in 300 calories Boiled Garland ChrysanthemumVS Canned Carrots with Liquids and Salt

Weight per 300 calories

Boiled Garland Chrysanthemum

1500g

Canned Carrots with Liquids and Salt

1304g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Garland Chrysanthemum or Canned Carrots with Liquids and Salt?

Macros Ratio

Protein Fat Carbs

Boiled Garland Chrysanthemum

27%

70%

Canned Carrots with Liquids and Salt

86%

300 kcal ▼

Macro Nutrients

Boiled Garland Chrysanthemumvs Canned Carrots with Liquids and Salt

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

1.9%1.83g

1.35 gvs1.83 g

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

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1.03%0.33g

Saturated Fat

1%0.33g

0.33 gvs0.33 g

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

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5.63%0.09g

Omega 3

6.52%0.1g

0.09 gvs0.1 g

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

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3%0.51g

Omega 6

4.3%0.73g

0.51 gvs0.73 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

54%70g

64.7 gvs70 g

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

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41.6%30g

Sugars

44.3%32g

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

30 gvs32 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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91%34.5g

Fiber

61.8%23.5g

34.5 gvs23.5 g

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

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44%24.6g

Protein

13.5%7.57g

24.6 gvs7.57 g

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

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Vitamins

Boiled Garland Chrysanthemumvs Canned Carrots with Liquids and Salt

215%1935μg

Vitamin A

888%7996μg

RAE, retinol activity equivalents

1935 μgvs7996 μg

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

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26.3%0.32mg

Vitamin B1

20.7%0.25mg

Thiamine

0.32 mgvs0.25 mg

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

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185%2.4mg

Vitamin B2

27%0.35mg

Riboflavin

2.4 mgvs0.35 mg

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

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67.5%11mg

Vitamin B3

34.3%5.5mg

Niacin, nicotinic acid, niacinamide

11 mgvs5.5 mg

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

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12.6%0.63mg

Vitamin B5

36.3%1.8mg

Pantothenic acid

0.63 mgvs1.8 mg

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

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136%1.77mg

Vitamin B6

112%1.46mg

Pyridoxine

1.77 mgvs1.46 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

26%104μg

Folates and Folic Acid

750 μgvs104 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

29%26mg

Ascorbic acid

359 mgvs26 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

63.5%9.52mg

Tocopherols and Tocotrienols

37.5 mgvs9.52 mg

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

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1784%2141μg

Vitamin K

107%128μg

Phytomenadione or phylloquinone

2141 μgvs128 μg

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

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Minerals

Boiled Garland Chrysanthemumvs Canned Carrots with Liquids and Salt

104%1035mg

Calcium

40.4%404mg

1035 mgvs404 mg

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

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222%2mg

Copper

149%1.34mg

2 mgvs1.34 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

84.8%6.8mg

56 mgvs6.8 mg

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

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64.3%270mg

Magnesium

28%117mg

270 mgvs117 mg

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

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232%5.33mg

Manganese

255%5.87mg

5.33 mgvs5.87 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

37.3%261mg

645 mgvs261 mg

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

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251%8535mg

Potassium

66.4%2257mg

8535 mgvs2257 mg

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

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8.2%4.5μg

Selenium

9.5%5.2μg

4.5 μgvs5.2 μg

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

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53%795mg

Sodium

209%3130mg

795 mgvs3130 mg

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

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27.3%3mg

Zinc

34.4%3.8mg

3 mgvs3.8 mg

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

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37.5%1387g

Water

32.8%1213g

1387 gvs1213 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 Canned Carrots with Liquids and Salt:

Boiled and Drained Garland Chrysanthemum has 1.3 times more Vitamin B1, 6.8 times more Vitamin B2, 2 times more Vitamin B3, 1.2 times more Vitamin B6, 7.2 times more Vitamin B9, 13.7 times more Vitamin C, 3.9 times more Vitamin E and 16.7 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 4.1 times more Vitamin A and 2.9 times more Vitamin B5 than Boiled and Drained Garland Chrysanthemum.
Both Boiled and Drained Garland Chrysanthemum as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Garland Chrysanthemum vs Canned Carrots with Liquids and Salt:

Boiled and Drained Garland Chrysanthemum has 2.6 times more Calcium, 1.5 times more Copper, 8.3 times more Iron, 2.3 times more Magnesium, 2.5 times more Phosphorus and 3.8 times more Potassium than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 3.9 times more Sodium and 1.3 times more Zinc than Boiled and Drained Garland Chrysanthemum.
Both Boiled and Drained Garland Chrysanthemum and Canned Carrots Solids and Liquids with Salt have similar amounts of Manganese, Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Garland Chrysanthemum has 1.5 times more Fiber and 3.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Omega 6 than Boiled and Drained Garland Chrysanthemum.
Both Boiled and Drained Garland Chrysanthemum and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Omega 3, Carbohydrate and Sugars per 300 kcal.
Both Boiled and Drained Garland Chrysanthemum as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Garland ChrysanthemumVS CollardsCanned Carrots with Liquids and SaltVS CollardsBoiled Garland ChrysanthemumVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Canned Carrots with Salt

Compare Foods

Comparing Nutrients in 300 calories Boiled Garland ChrysanthemumVS Canned Carrots with Liquids and Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Garland Chrysanthemum or Canned Carrots with Liquids and Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: