Comparing Nutrients in 14 ounces Boiled Garland Chrysanthemum VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Garland Chrysanthemum	27%	3%	70%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Boiled Garland Chrysanthemum	Florida Oranges	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.79% 0.13g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	35.2% 46g	130g per day for Men 19-50 years
Sugars	11% 7.98g	50% 36.3g	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	24% 9.13g	25% 9.53g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Boiled Garland Chrysanthemum	Florida Oranges	Recommended Dietary Allowance
Vitamin A	57% 512μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.33% 0.17mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	15.6% 0.2mg	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	49.6% 198μg	17% 67.5μg	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	105% 95mg	198% 179mg	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	66% 9.92mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	472% 566μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garland Chrysanthemum	Florida Oranges	Recommended Dietary Allowance
Calcium	27.4% 274mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	17% 0.15mg	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	186% 15mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	61.3% 1.4mg	4.14% 0.095mg	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	24.4% 171mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.92% 367g	9.35% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Garland Chrysanthemum VS Florida Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Garland Chrysanthemum versus 14 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Boiled Garland Chrysanthemum have 11.7 times more Vitamin A, 4 times more Vitamin B2, 1.8 times more Vitamin B3, 2.3 times more Vitamin B6, 2.9 times more Vitamin B9, 13.9 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 4.8 times more Vitamin B1, 6 times more Vitamin B5 and 1.9 times more Vitamin C than Boiled and Drained Garland Chrysanthemum.
• 14 ounces of Boiled Garland Chrysanthemum have insufficient amounts of Vitamin B1 and Vitamin B5
• 14 ounces of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Garland Chrysanthemum as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Garland Chrysanthemum vs Florida Oranges:

• 14 ounces of Boiled Garland Chrysanthemum have 1.6 times more Calcium, 3.4 times more Copper, 41.6 times more Iron, 1.8 times more Magnesium, 14.8 times more Manganese, 3.6 times more Phosphorus, 3.4 times more Potassium and more Sodium than Florida Oranges.
• Both Boiled Garland Chrysanthemum and Florida Oranges contain similar levels of Water per 14 ounces.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Boiled and Drained Garland Chrysanthemum as well as Raw Florida Oranges lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Garland Chrysanthemum have 2.3 times more Protein than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 2.7 times more Carbohydrate and 4.5 times more Sugars than Boiled and Drained Garland Chrysanthemum.
• Both Boiled Garland Chrysanthemum and Florida Oranges offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Florida Oranges provide inadequate amounts of Protein
• Both Boiled and Drained Garland Chrysanthemum as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.