Comparing Nutrients in 100 calories Tomatoes VS Boiled Garland Chrysanthemum

Weight per 100 calories

• Tomatoes: 556g
• 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 - Tomatoes or Boiled Garland Chrysanthemum?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled Garland Chrysanthemum	27%	3%	70%

Macro Nutrients

	Tomatoes	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	16.6% 21.6g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	20% 14.6g	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	10.5% 7.6g	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	% 6.94g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	17.5% 6.67g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	8.73% 4.9g	14.6% 8.2g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	26% 233μg	71.7% 645μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	8.75% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.7% 2.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	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	84.6% 76mg	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	20% 3mg	83.3% 12.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.6% 44μg	595% 714μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	74% 0.67mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.8μg	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	18.8% 1.5mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	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	19% 133mg	30.7% 215mg	700mg per day for Men 19-50 years
Potassium	38.7% 1317mg	83.7% 2845mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	17.7% 265mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.94mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	14% 525g	12.5% 462g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 2 times more Vitamin B1 and 2.4 times more Vitamin B5 than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 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.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Garland Chrysanthemum have similar amounts of Vitamin B3 per 100 kcal.
• Both Raw Ripe Red Tomatoes 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 Tomatoes vs Boiled Garland Chrysanthemum:

• Boiled and Drained Garland Chrysanthemum contains 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 Raw Ripe Red Tomatoes and Boiled and Drained Garland Chrysanthemum have similar amounts of Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Ripe Red Tomatoes have 2.5 times more Fat, 2.6 times more Omega 6 and 1.5 times more Sugars than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 1.8 times more Omega 3, 1.7 times more Fiber and 1.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Garland Chrysanthemum have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.