Comparing Nutrients in 7 ounces Garland ChrysanthemumVS Boiled Garland Chrysanthemum

Macros Ratio

Protein Fat Carbs

Garland Chrysanthemum

44%

16%

40%

Boiled Garland Chrysanthemum

27%

70%

7 oz ▼

Macro Nutrients

Garland Chrysanthemumvs Boiled Garland Chrysanthemum

1.64%47.6kcal

Energy

1.37%39.7kcal

47.6 kcalvs39.7 kcal

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

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1.15%1.1g

Fat

0.18%0.18g

1.1 gvs0.18 g

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

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Saturated Fat

0.14%0.044g

NA gvs0.044 g

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

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Omega 3

0.74%0.012g

NA gvs0.012 g

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

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Omega 6

0.4%0.067g

NA gvs0.067 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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4.6%6g

Carbohydrate

6.58%8.55g

6 gvs8.55 g

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

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Sugars

5.5%4g

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

NA gvs4 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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15.7%5.95g

Fiber

12%4.56g

5.95 gvs4.56 g

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

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12%6.67g

Protein

5.8%3.25g

6.67 gvs3.25 g

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

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Vitamins

Garland Chrysanthemumvs Boiled Garland Chrysanthemum

25.6%230μg

Vitamin A

28.4%256μg

RAE, retinol activity equivalents

230 μgvs256 μg

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

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21.5%0.26mg

Vitamin B1

3.47%0.042mg

Thiamine

0.26 mgvs0.042 mg

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

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22%0.29mg

Vitamin B2

24.4%0.32mg

Riboflavin

0.29 mgvs0.32 mg

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

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6.6%1.05mg

Vitamin B3

8.93%1.43mg

Niacin, nicotinic acid, niacinamide

1.05 mgvs1.43 mg

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

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8.77%0.44mg

Vitamin B5

1.67%0.083mg

Pantothenic acid

0.44 mgvs0.083 mg

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

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27%0.35mg

Vitamin B6

18%0.23mg

Pyridoxine

0.35 mgvs0.23 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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88%351μg

Vitamin B9

25%99μg

Folates and Folic Acid

351 μgvs99 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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3.1%2.78mg

Vitamin C

52.7%47.4mg

Ascorbic acid

2.78 mgvs47.4 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

33%4.96mg

Tocopherols and Tocotrienols

NA mgvs4.96 mg

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

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579%695μg

Vitamin K

236%283μg

Phytomenadione or phylloquinone

695 μgvs283 μg

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

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Minerals

Garland Chrysanthemumvs Boiled Garland Chrysanthemum

23.2%232mg

Calcium

13.7%137mg

232 mgvs137 mg

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

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30.2%0.27mg

Copper

29.3%0.26mg

0.27 mgvs0.26 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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57%4.54mg

Iron

93%7.42mg

4.54 mgvs7.42 mg

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

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15%63.5mg

Magnesium

8.5%35.7mg

63.5 mgvs35.7 mg

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

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81.4%1.87mg

Manganese

30.6%0.7mg

1.87 mgvs0.7 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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15.3%107mg

Phosphorus

12%85.3mg

107 mgvs85.3 mg

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

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33%1125mg

Potassium

33.2%1129mg

1125 mgvs1129 mg

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

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Selenium

1.1%0.6μg

NA μgvs0.6 μg

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

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15.6%234mg

Sodium

7%105mg

234 mgvs105 mg

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

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13%1.4mg

Zinc

3.6%0.4mg

1.4 mgvs0.4 mg

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

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4.9%181g

Water

4.96%184g

181 gvs184 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 Garland Chrysanthemum vs Boiled Garland Chrysanthemum:

Raw Garland Chrysanthemum has 6.2 times more Vitamin B1, 5.3 times more Vitamin B5, 1.5 times more Vitamin B6, 3.5 times more Vitamin B9 and 2.5 times more Vitamin K than Boiled and Drained Garland Chrysanthemum.
While Boiled and Drained Garland Chrysanthemum contains 1.4 times more Vitamin B3 and 17.1 times more Vitamin C than Raw Garland Chrysanthemum.
Both Raw Garland Chrysanthemum and Boiled and Drained Garland Chrysanthemum have similar amounts of Vitamin A and Vitamin B2 per 7 oz.
Both Raw Garland Chrysanthemum as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Garland Chrysanthemum vs Boiled Garland Chrysanthemum:

Raw Garland Chrysanthemum has 1.7 times more Calcium, 1.8 times more Magnesium, 2.7 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Sodium and 3.6 times more Zinc than Boiled and Drained Garland Chrysanthemum.
While Boiled and Drained Garland Chrysanthemum contains 1.6 times more Iron than Raw Garland Chrysanthemum.
Both Raw Garland Chrysanthemum and Boiled and Drained Garland Chrysanthemum have similar amounts of Copper, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Garland Chrysanthemum has 1.3 times more Fiber and 2 times more Protein than Boiled and Drained Garland Chrysanthemum.
While Boiled and Drained Garland Chrysanthemum contains 1.4 times more Carbohydrate than Raw Garland Chrysanthemum.
Both Raw Garland Chrysanthemum as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Garland ChrysanthemumVS CollardsBoiled Garland ChrysanthemumVS Collards

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Comparing Nutrients in 7 ounces Garland ChrysanthemumVS Boiled Garland Chrysanthemum

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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