Comparing Nutrients in 5 ounces Garland ChrysanthemumVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Garland Chrysanthemum

44%

16%

40%

Boiled Broccoli

23%

68%

5 oz ▼

Macro Nutrients

Garland Chrysanthemumvs Boiled Broccoli

1.17%34kcal

Energy

1.7%49.6kcal

34 kcalvs49.6 kcal

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

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0.82%0.79g

Fat

0.6%0.58g

0.79 gvs0.58 g

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

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Saturated Fat

0.35%0.11g

NA gvs0.11 g

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

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Omega 3

10.5%0.17g

NA gvs0.17 g

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

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Omega 6

0.43%0.072g

NA gvs0.072 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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3.3%4.3g

Carbohydrate

7.83%10g

4.3 gvs10 g

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

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Sugars

2.7%1.97g

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

NA gvs1.97 g

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

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Fructose

1.45%1.05g

≤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 gvs1.05 g

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

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Glucose

%0.69g

NA gvs0.69 g

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

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Sucrose

%0.11g

NA gvs0.11 g

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

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11%4.25g

Fiber

12.3%4.68g

4.25 gvs4.68 g

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

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8.5%4.76g

Protein

6.02%3.37g

4.76 gvs3.37 g

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

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Vitamins

Garland Chrysanthemumvs Boiled Broccoli

18.3%164μg

Vitamin A

12%109μg

RAE, retinol activity equivalents

164 μgvs109 μg

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

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15.4%0.18mg

Vitamin B1

7.44%0.089mg

Thiamine

0.18 mgvs0.089 mg

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

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15.7%0.2mg

Vitamin B2

13.4%0.17mg

Riboflavin

0.2 mgvs0.17 mg

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

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4.7%0.75mg

Vitamin B3

4.9%0.78mg

Niacin, nicotinic acid, niacinamide

0.75 mgvs0.78 mg

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

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6.27%0.31mg

Vitamin B5

17.5%0.87mg

Pantothenic acid

0.31 mgvs0.87 mg

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

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19%0.25mg

Vitamin B6

22%0.28mg

Pyridoxine

0.25 mgvs0.28 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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62.7%251μg

Vitamin B9

38.3%153μg

Folates and Folic Acid

251 μgvs153 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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2.2%2mg

Vitamin C

102%92mg

Ascorbic acid

2 mgvs92 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

13.7%2.06mg

Tocopherols and Tocotrienols

NA mgvs2.06 mg

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

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413%496μg

Vitamin K

167%200μg

Phytomenadione or phylloquinone

496 μgvs200 μg

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

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Minerals

Garland Chrysanthemumvs Boiled Broccoli

16.6%166mg

Calcium

5.67%56.7mg

166 mgvs56.7 mg

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

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21.6%0.19mg

Copper

9.6%0.086mg

0.19 mgvs0.086 mg

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

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Fluoride

0.14%5.67μg

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

NA μgvs5.67 μg

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

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40.6%3.25mg

Iron

12%0.95mg

3.25 mgvs0.95 mg

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

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10.8%45.4mg

Magnesium

7.1%29.8mg

45.4 mgvs29.8 mg

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

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58%1.34mg

Manganese

12%0.27mg

1.34 mgvs0.27 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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11%76.5mg

Phosphorus

13.6%95mg

76.5 mgvs95 mg

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

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23.6%804mg

Potassium

12.2%415mg

804 mgvs415 mg

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

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Selenium

4.12%2.27μg

NA μgvs2.27 μg

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

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11%167mg

Sodium

3.87%58mg

167 mgvs58 mg

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

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9.15%1mg

Zinc

5.8%0.64mg

1 mgvs0.64 mg

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

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3.5%130g

Water

3.4%127g

130 gvs127 g

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

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Lets compare vitamin content per 5 ounces of Garland Chrysanthemum vs Boiled Broccoli:

Raw Garland Chrysanthemum has 1.5 times more Vitamin A, 2.1 times more Vitamin B1, 1.6 times more Vitamin B9 and 2.5 times more Vitamin K than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.8 times more Vitamin B5 and 46.4 times more Vitamin C than Raw Garland Chrysanthemum.
Both Raw Garland Chrysanthemum and Boiled and Drained Broccoli have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 5 oz.
Both Raw Garland Chrysanthemum as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Garland Chrysanthemum vs Boiled Broccoli:

Raw Garland Chrysanthemum has 2.9 times more Calcium, 2.2 times more Copper, 3.4 times more Iron, 1.5 times more Magnesium, 4.9 times more Manganese, 1.9 times more Potassium, 2.9 times more Sodium and 1.6 times more Zinc than Boiled and Drained Broccoli.
Both Raw Garland Chrysanthemum and Boiled and Drained Broccoli have similar amounts of Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Garland Chrysanthemum has 1.4 times more Protein than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.5 times more Energy and 2.4 times more Carbohydrate than Raw Garland Chrysanthemum.
Both Raw Garland Chrysanthemum and Boiled and Drained Broccoli have similar amounts of Fiber per 5 oz.
Both Raw Garland Chrysanthemum as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Garland ChrysanthemumVS Boiled Garland ChrysanthemumBoiled BroccoliVS Boiled Garland ChrysanthemumGarland ChrysanthemumVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

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Comparing Nutrients in 5 ounces Garland ChrysanthemumVS Boiled Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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