Comparing Nutrients in 14 ounces Boiled Broccoli VS Boiled Garland Chrysanthemum

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Garland Chrysanthemum	27%	3%	70%

Macro Nutrients

	Boiled Broccoli	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	4.8% 139kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.79% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	13% 17g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	11% 7.98g	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	4.05% 2.94g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	24% 9.13g	38g per day for Men 19-50 years
Protein	17% 9.45g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	34% 306μg	57% 512μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	36% 0.47mg	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	107% 429μg	49.6% 198μg	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	286% 258mg	105% 95mg	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	38.4% 5.75mg	66% 9.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	472% 566μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	16% 159mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	58.7% 0.53mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	61.3% 1.4mg	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	38% 266mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.57% 354g	9.92% 367g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Boiled Garland Chrysanthemum:

• Boiled and Drained Broccoli has 3 times more Vitamin B1, 14.7 times more Vitamin B5, 1.7 times more Vitamin B6, 2.2 times more Vitamin B9 and 2.7 times more Vitamin C than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 1.7 times more Vitamin A, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.7 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Garland Chrysanthemum have similar amounts of Vitamin K per 14 oz.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Boiled Garland Chrysanthemum:

• Boiled and Drained Broccoli has 1.6 times more Phosphorus, 5.3 times more Selenium and 2.3 times more Zinc than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 1.7 times more Calcium, 2.2 times more Copper, 5.6 times more Iron, 1.8 times more Manganese, 1.9 times more Potassium and 1.3 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Garland Chrysanthemum have similar amounts of Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 1.8 times more Energy, 19.8 times more Omega 3, 1.7 times more Carbohydrate, 1.4 times more Fiber and 1.5 times more Protein than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 1.4 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.