Comparing Nutrients in 14 ounces Boiled Garland Chrysanthemum VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Boiled Garland Chrysanthemum	27%	3%	70%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Boiled Garland Chrysanthemum	Tomato Paste	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.79% 0.13g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	57.7% 75g	130g per day for Men 19-50 years
Sugars	11% 7.98g	66.7% 48.3g	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	32% 23.2g	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	% 23g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	24% 9.13g	43% 16.3g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Boiled Garland Chrysanthemum	Tomato Paste	Recommended Dietary Allowance
Vitamin A	57% 512μg	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.33% 0.17mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	66% 0.86mg	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	12% 47.6μg	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	97% 87mg	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	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	472% 566μg	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garland Chrysanthemum	Tomato Paste	Recommended Dietary Allowance
Calcium	27.4% 274mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	161% 1.45mg	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	148% 12mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	61.3% 1.4mg	52% 1.2mg	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	47% 329mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	118% 4024mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	9.92% 367g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Garland Chrysanthemum VS Tomato Paste per 14 oz

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

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

• 14 ounces of Boiled Garland Chrysanthemum have 1.7 times more Vitamin A, 4.2 times more Vitamin B9 and 12.5 times more Vitamin K than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 2.9 times more Vitamin B1, 4.3 times more Vitamin B3, 3.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.7 times more Vitamin E than Boiled and Drained Garland Chrysanthemum.
• Both Boiled Garland Chrysanthemum and Tomato Paste provide similar amounts of Vitamin B2 and Vitamin C per 14 ounces.
• 14 ounces of Boiled Garland Chrysanthemum have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Boiled and Drained Garland Chrysanthemum as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Garland Chrysanthemum vs Tomato Paste:

• 14 ounces of Boiled Garland Chrysanthemum have 1.9 times more Calcium, 1.3 times more Iron and 1.3 times more Water than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 2.7 times more Copper, 2.3 times more Magnesium, 1.9 times more Phosphorus, 1.8 times more Potassium, 17.7 times more Selenium and 3.2 times more Zinc than Boiled and Drained Garland Chrysanthemum.
• Both Boiled Garland Chrysanthemum and Tomato Paste contain similar levels of Manganese and Sodium per 14 ounces.
• 14 ounces of Boiled Garland Chrysanthemum lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Canned Tomato Paste contain 4.1 times more Energy, 4.4 times more Carbohydrate, 6.1 times more Sugars, 1.8 times more Fiber and 2.6 times more Protein than Boiled and Drained Garland Chrysanthemum.
• 14 ounces of Boiled Garland Chrysanthemum provide inadequate amounts of Energy
• Both Boiled and Drained Garland Chrysanthemum as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.