Comparing Nutrients in 7 ounces Boiled Garland ChrysanthemumVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Boiled Garland Chrysanthemum

27%

70%

Frozen Chopped Broccoli

34%

58%

7 oz ▼

Macro Nutrients

Boiled Garland Chrysanthemumvs Frozen Chopped Broccoli

1.37%39.7kcal

Energy

1.78%51.6kcal

39.7 kcalvs51.6 kcal

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

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0.18%0.18g

Fat

0.59%0.58g

0.18 gvs0.58 g

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

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0.14%0.044g

Saturated Fat

0.27%0.087g

0.044 gvs0.087 g

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

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0.74%0.012g

Omega 3

13%0.21g

0.012 gvs0.21 g

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

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0.4%0.067g

Omega 6

0.36%0.062g

0.067 gvs0.062 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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6.58%8.55g

Carbohydrate

7.3%9.5g

8.55 gvs9.5 g

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

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5.5%4g

Sugars

3.7%2.68g

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

4 gvs2.68 g

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

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Fructose

2.27%1.65g

≤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 gvs1.65 g

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

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Glucose

%1.5g

NA gvs1.5 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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12%4.56g

Fiber

15.7%5.95g

4.56 gvs5.95 g

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

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5.8%3.25g

Protein

9.96%5.58g

3.25 gvs5.58 g

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

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Vitamins

Boiled Garland Chrysanthemumvs Frozen Chopped Broccoli

28.4%256μg

Vitamin A

11.5%103μg

RAE, retinol activity equivalents

256 μgvs103 μg

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

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3.47%0.042mg

Vitamin B1

8.76%0.11mg

Thiamine

0.042 mgvs0.11 mg

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

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24.4%0.32mg

Vitamin B2

14.7%0.19mg

Riboflavin

0.32 mgvs0.19 mg

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

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8.93%1.43mg

Vitamin B3

5.83%0.93mg

Niacin, nicotinic acid, niacinamide

1.43 mgvs0.93 mg

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

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1.67%0.083mg

Vitamin B5

11%0.55mg

Pantothenic acid

0.083 mgvs0.55 mg

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

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18%0.23mg

Vitamin B6

20%0.26mg

Pyridoxine

0.23 mgvs0.26 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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25%99μg

Vitamin B9

33.2%133μg

Folates and Folic Acid

99 μgvs133 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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52.7%47.4mg

Vitamin C

124%112mg

Ascorbic acid

47.4 mgvs112 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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33%4.96mg

Vitamin E

16%2.42mg

Tocopherols and Tocotrienols

4.96 mgvs2.42 mg

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

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236%283μg

Vitamin K

134%161μg

Phytomenadione or phylloquinone

283 μgvs161 μg

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

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Minerals

Boiled Garland Chrysanthemumvs Frozen Chopped Broccoli

13.7%137mg

Calcium

11%111mg

137 mgvs111 mg

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

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29.3%0.26mg

Copper

8.38%0.075mg

0.26 mgvs0.075 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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93%7.42mg

Iron

20%1.6mg

7.42 mgvs1.6 mg

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

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8.5%35.7mg

Magnesium

8.5%35.7mg

35.7 mgvs35.7 mg

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

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30.6%0.7mg

Manganese

25.4%0.58mg

0.7 mgvs0.58 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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12%85.3mg

Phosphorus

14%99mg

85.3 mgvs99 mg

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

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33.2%1129mg

Potassium

12.4%421mg

1129 mgvs421 mg

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

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1.1%0.6μg

Selenium

10%5.56μg

0.6 μgvs5.56 μg

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

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7%105mg

Sodium

3.18%47.6mg

105 mgvs47.6 mg

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

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3.6%0.4mg

Zinc

8.66%0.95mg

0.4 mgvs0.95 mg

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

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4.96%184g

Water

4.9%181g

184 gvs181 g

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

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Lets compare vitamin content per 7 ounces of Boiled Garland Chrysanthemum vs Frozen Chopped Broccoli:

Boiled and Drained Garland Chrysanthemum has 2.5 times more Vitamin A, 1.7 times more Vitamin B2, 1.5 times more Vitamin B3, 2 times more Vitamin E and 1.8 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2.5 times more Vitamin B1, 6.6 times more Vitamin B5, 1.3 times more Vitamin B9 and 2.4 times more Vitamin C than Boiled and Drained Garland Chrysanthemum.
Both Boiled and Drained Garland Chrysanthemum and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B6 per 7 oz.
Both Boiled and Drained Garland Chrysanthemum as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Garland Chrysanthemum vs Frozen Chopped Broccoli:

Boiled and Drained Garland Chrysanthemum has 1.2 times more Calcium, 3.5 times more Copper, 4.6 times more Iron, 1.2 times more Manganese, 2.7 times more Potassium and 2.2 times more Sodium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 9.3 times more Selenium and 2.4 times more Zinc than Boiled and Drained Garland Chrysanthemum.
Both Boiled and Drained Garland Chrysanthemum and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium, Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Boiled and Drained Garland Chrysanthemum has 1.5 times more Sugars than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 17.5 times more Omega 3, 1.3 times more Fiber and 1.7 times more Protein than Boiled and Drained Garland Chrysanthemum.
Both Boiled and Drained Garland Chrysanthemum and Frozen Chopped Broccoli, Unprepared have similar amounts of Carbohydrate per 7 oz.
Both Boiled and Drained Garland Chrysanthemum as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Boiled Garland ChrysanthemumVS CollardsFrozen Chopped BroccoliVS CollardsBoiled Garland ChrysanthemumVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

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Comparing Nutrients in 7 ounces Boiled Garland ChrysanthemumVS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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