Comparing Nutrients in 100 calories Garland Chrysanthemum VS Boiled Garland Chrysanthemum

Weight per 100 calories

• Garland Chrysanthemum: 417g
• Boiled Garland Chrysanthemum: 500g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Garland Chrysanthemum or Boiled Garland Chrysanthemum?

Macros Ratio

	Protein	Fat	Carbs
Garland Chrysanthemum	44%	16%	40%
Boiled Garland Chrysanthemum	27%	3%	70%

Macro Nutrients

	Garland Chrysanthemum	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.33g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	NA	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.68% 12.6g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	NA	14% 10g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	33% 12.5g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	25% 14g	14.6% 8.2g	56g per day for Men 19-50 years

Vitamins

	Garland Chrysanthemum	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	53.7% 483μg	71.7% 645μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	8.75% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.4% 0.73mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	184% 738μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.5% 5.83mg	133% 120mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	83.3% 12.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1215% 1458μg	595% 714μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garland Chrysanthemum	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	48.8% 488mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	63.4% 0.57mg	74% 0.67mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	119% 9.54mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	171% 3.93mg	77% 1.78mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	32% 225mg	30.7% 215mg	700mg per day for Men 19-50 years
Potassium	69.5% 2363mg	83.7% 2845mg	3400mg per day for Men 19-50 years
Selenium	NA	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	32.8% 492mg	17.7% 265mg	1500mg per day for Men 19-50 years
Zinc	27% 2.96mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	10.3% 381g	12.5% 462g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Garland Chrysanthemum vs Boiled Garland Chrysanthemum:

• Raw Garland Chrysanthemum has 5.2 times more Vitamin B1, 4.4 times more Vitamin B5, 1.2 times more Vitamin B6, 3 times more Vitamin B9 and 2 times more Vitamin K than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 1.3 times more Vitamin A, 1.3 times more Vitamin B2, 1.6 times more Vitamin B3 and 20.5 times more Vitamin C than Raw Garland Chrysanthemum.
• Both Raw Garland Chrysanthemum as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Garland Chrysanthemum vs Boiled Garland Chrysanthemum:

• Raw Garland Chrysanthemum has 1.4 times more Calcium, 1.5 times more Magnesium, 2.2 times more Manganese, 1.9 times more Sodium and 3 times more Zinc than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 2 times more Iron than Raw Garland Chrysanthemum.
• Both Raw Garland Chrysanthemum and Boiled and Drained Garland Chrysanthemum have similar amounts of Copper, Phosphorus, Potassium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Garland Chrysanthemum has 5.2 times more Fat and 1.7 times more Protein than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 1.7 times more Carbohydrate than Raw Garland Chrysanthemum.
• Both Raw Garland Chrysanthemum and Boiled and Drained Garland Chrysanthemum have similar amounts of Energy and Fiber per 100 kcal.
• Both Raw Garland Chrysanthemum as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.