Comparing Nutrients in 300 calories Boiled Garland ChrysanthemumVS Sunflower Seeds

Weight per 300 calories

Boiled Garland Chrysanthemum

1500g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 29.2 times more energy per unit of mass than Boiled and Drained Garland Chrysanthemum, which is very high 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 Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Boiled Garland Chrysanthemum

27%

70%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Boiled Garland Chrysanthemumvs Sunflower Seeds

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

27.3%26.4g

1.35 gvs26.4 g

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

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1.03%0.33g

Saturated Fat

7.15%2.3g

0.33 gvs2.3 g

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

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5.63%0.09g

Omega 3

1.93%0.031g

0.09 gvs0.031 g

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

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3%0.51g

Omega 6

69.7%12g

0.51 gvs12 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

7.9%10.3g

64.7 gvs10.3 g

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

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41.6%30g

Sugars

1.86%1.35g

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

30 gvs1.35 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

%1.3g

NA gvs1.3 g

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

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91%34.5g

Fiber

11.6%4.4g

34.5 gvs4.4 g

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

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44%24.6g

Protein

19%10.7g

24.6 gvs10.7 g

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

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Vitamins

Boiled Garland Chrysanthemumvs Sunflower Seeds

215%1935μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

1935 μgvs1.54 μg

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

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26.3%0.32mg

Vitamin B1

63.4%0.76mg

Thiamine

0.32 mgvs0.76 mg

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

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185%2.4mg

Vitamin B2

14%0.18mg

Riboflavin

2.4 mgvs0.18 mg

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

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67.5%11mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

11 mgvs4.3 mg

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

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12.6%0.63mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

0.63 mgvs0.58 mg

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

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136%1.77mg

Vitamin B6

53%0.69mg

Pyridoxine

1.77 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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188%750μg

Vitamin B9

29%117μg

Folates and Folic Acid

750 μgvs117 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

0.8%0.72mg

Ascorbic acid

359 mgvs0.72 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

120%18mg

Tocopherols and Tocotrienols

37.5 mgvs18 mg

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

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1784%2141μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2141 μgvs0 μg

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

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Minerals

Boiled Garland Chrysanthemumvs Sunflower Seeds

104%1035mg

Calcium

4%40mg

1035 mgvs40 mg

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

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222%2mg

Copper

103%0.92mg

2 mgvs0.92 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

33.7%2.7mg

56 mgvs2.7 mg

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

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64.3%270mg

Magnesium

39.8%167mg

270 mgvs167 mg

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

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232%5.33mg

Manganese

43.6%1mg

5.33 mgvs1 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

48.4%339mg

645 mgvs339 mg

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

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251%8535mg

Potassium

9.75%331mg

8535 mgvs331 mg

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

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8.2%4.5μg

Selenium

49.5%27.2μg

4.5 μgvs27.2 μg

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

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53%795mg

Sodium

0.31%4.62mg

795 mgvs4.62 mg

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

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27.3%3mg

Zinc

23.3%2.57mg

3 mgvs2.57 mg

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

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37.5%1387g

Water

0.066%2.43g

1387 gvs2.43 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 Sunflower Seeds:

Boiled and Drained Garland Chrysanthemum has 1255.6 times more Vitamin A, 13.2 times more Vitamin B2, 2.5 times more Vitamin B3, 2.6 times more Vitamin B6, 6.4 times more Vitamin B9, 498.5 times more Vitamin C, 2.1 times more Vitamin E and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.4 times more Vitamin B1 than Boiled and Drained Garland Chrysanthemum.
Both Boiled and Drained Garland Chrysanthemum and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 300 kcal.
Both Boiled and Drained Garland Chrysanthemum as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Garland Chrysanthemum vs Sunflower Seeds:

Boiled and Drained Garland Chrysanthemum has 25.8 times more Calcium, 2.2 times more Copper, 20.8 times more Iron, 1.6 times more Magnesium, 5.3 times more Manganese, 1.9 times more Phosphorus, 25.8 times more Potassium, 172 times more Sodium and 571 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 6.1 times more Selenium than Boiled and Drained Garland Chrysanthemum.
Both Boiled and Drained Garland Chrysanthemum and Dried Sunflower Seed Kernels have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Garland Chrysanthemum has 2.9 times more Omega 3, 6.3 times more Carbohydrate, 22.4 times more Sugars, 7.8 times more Fiber and 2.3 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 19.6 times more Fat, 6.9 times more Saturated Fat and 23.2 times more Omega 6 than Boiled and Drained Garland Chrysanthemum.
Both Boiled and Drained Garland Chrysanthemum and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Boiled and Drained Garland Chrysanthemum as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Garland ChrysanthemumVS CollardsSunflower SeedsVS CollardsBoiled Garland ChrysanthemumVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Boiled Garland ChrysanthemumVS Sunflower Seeds

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: