Comparing Nutrients in 300 calories Boiled Garland ChrysanthemumVS Tomatoes

Weight per 300 calories

Boiled Garland Chrysanthemum

1500g

Tomatoes

1667g

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 Tomatoes?

Macros Ratio

Protein Fat Carbs

Boiled Garland Chrysanthemum

27%

70%

Tomatoes

17%

74%

300 kcal ▼

Macro Nutrients

Boiled Garland Chrysanthemumvs Tomatoes

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

3.44%3.33g

1.35 gvs3.33 g

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

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1.03%0.33g

Saturated Fat

1.46%0.47g

0.33 gvs0.47 g

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

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5.63%0.09g

Omega 3

3.13%0.05g

0.09 gvs0.05 g

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

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3%0.51g

Omega 6

7.84%1.33g

0.51 gvs1.33 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

50%65g

64.7 gvs65 g

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

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41.6%30g

Sugars

60.5%44g

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

30 gvs44 g

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

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Fructose

31.5%23g

≤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 gvs23 g

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

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Glucose

%21g

NA gvs21 g

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

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Sucrose

%0g

NA gvs0 g

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

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91%34.5g

Fiber

52.6%20g

34.5 gvs20 g

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

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44%24.6g

Protein

26%14.7g

24.6 gvs14.7 g

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

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Vitamins

Boiled Garland Chrysanthemumvs Tomatoes

215%1935μg

Vitamin A

77.8%700μg

RAE, retinol activity equivalents

1935 μgvs700 μg

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

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26.3%0.32mg

Vitamin B1

51.4%0.62mg

Thiamine

0.32 mgvs0.62 mg

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

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185%2.4mg

Vitamin B2

24.4%0.32mg

Riboflavin

2.4 mgvs0.32 mg

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

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67.5%11mg

Vitamin B3

62%9.9mg

Niacin, nicotinic acid, niacinamide

11 mgvs9.9 mg

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

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12.6%0.63mg

Vitamin B5

29.7%1.5mg

Pantothenic acid

0.63 mgvs1.5 mg

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

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136%1.77mg

Vitamin B6

103%1.33mg

Pyridoxine

1.77 mgvs1.33 mg

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

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Vitamin B7

26%7.8μg

Biotin

NA μgvs7.8 μg

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

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188%750μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

750 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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398%359mg

Vitamin C

254%228mg

Ascorbic acid

359 mgvs228 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

60%9mg

Tocopherols and Tocotrienols

37.5 mgvs9 mg

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

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1784%2141μg

Vitamin K

110%132μg

Phytomenadione or phylloquinone

2141 μgvs132 μg

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

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Minerals

Boiled Garland Chrysanthemumvs Tomatoes

104%1035mg

Calcium

16.7%167mg

1035 mgvs167 mg

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

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222%2mg

Copper

109%0.98mg

2 mgvs0.98 mg

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

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Fluoride

0.96%38.3μg

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

NA μgvs38.3 μg

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

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701%56mg

Iron

56.3%4.5mg

56 mgvs4.5 mg

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

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64.3%270mg

Magnesium

43.7%183mg

270 mgvs183 mg

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

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232%5.33mg

Manganese

82.6%1.9mg

5.33 mgvs1.9 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

57%400mg

645 mgvs400 mg

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

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251%8535mg

Potassium

116%3950mg

8535 mgvs3950 mg

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

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8.2%4.5μg

Selenium

0%0μg

4.5 μgvs0 μg

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

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53%795mg

Sodium

5.56%83.3mg

795 mgvs83.3 mg

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

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27.3%3mg

Zinc

25.8%2.83mg

3 mgvs2.83 mg

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

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37.5%1387g

Water

42.6%1575g

1387 gvs1575 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 Tomatoes:

Boiled and Drained Garland Chrysanthemum has 2.8 times more Vitamin A, 7.6 times more Vitamin B2, 1.3 times more Vitamin B6, 3 times more Vitamin B9, 1.6 times more Vitamin C, 4.2 times more Vitamin E and 16.3 times more Vitamin K than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 2 times more Vitamin B1 and 2.4 times more Vitamin B5 than Boiled and Drained Garland Chrysanthemum.
Both Boiled and Drained Garland Chrysanthemum and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 per 300 kcal.
Both Boiled and Drained Garland Chrysanthemum as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Boiled and Drained Garland Chrysanthemum has 6.2 times more Calcium, 2 times more Copper, 12.5 times more Iron, 1.5 times more Magnesium, 2.8 times more Manganese, 1.6 times more Phosphorus, 2.2 times more Potassium, more Selenium and 9.5 times more Sodium than Raw Ripe Red Tomatoes.
Both Boiled and Drained Garland Chrysanthemum and Raw Ripe Red Tomatoes have similar amounts of Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Garland Chrysanthemum has 1.8 times more Omega 3, 1.7 times more Fiber and 1.7 times more Protein than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 2.5 times more Fat, 2.6 times more Omega 6 and 1.5 times more Sugars than Boiled and Drained Garland Chrysanthemum.
Both Boiled and Drained Garland Chrysanthemum and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Boiled and Drained Garland Chrysanthemum as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Garland ChrysanthemumVS CollardsTomatoesVS CollardsBoiled Garland ChrysanthemumVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 300 calories Boiled Garland ChrysanthemumVS Tomatoes

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: