Comparing Nutrients in 14 ounces Boiled Garland Chrysanthemum VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Garland Chrysanthemum	27%	3%	70%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Boiled Garland Chrysanthemum	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.79% 0.13g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	19% 24.6g	130g per day for Men 19-50 years
Sugars	11% 7.98g	19.3% 14g	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	10.3% 7.46g	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	% 6.47g	g per day for Men 19-50 years
Sucrose	NA	% 0.079g	g per day for Men 19-50 years
Fiber	24% 9.13g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Garland Chrysanthemum	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	57% 512μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.33% 0.17mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	5.2% 0.067mg	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	4.96% 20μg	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	35% 31.4mg	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	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	472% 566μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garland Chrysanthemum	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	27.4% 274mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	49.4% 0.44mg	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	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	61.3% 1.4mg	10% 0.23mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.92% 367g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Garland Chrysanthemum VS Stewed Canned Tomatoes per 14 oz

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

Lets compare vitamin content per 14 ounces of Boiled Garland Chrysanthemum vs Stewed Canned Tomatoes:

• 14 ounces of Boiled Garland Chrysanthemum have 14.3 times more Vitamin A, 4.6 times more Vitamin B2, 6.9 times more Vitamin B6, 10 times more Vitamin B9, 3 times more Vitamin C, 3 times more Vitamin E and 59.5 times more Vitamin K than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 2.2 times more Vitamin B1 and 2.7 times more Vitamin B5 than Boiled and Drained Garland Chrysanthemum.
• Both Boiled Garland Chrysanthemum and Stewed Canned Tomatoes provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Boiled Garland Chrysanthemum have insufficient amounts of Vitamin B1 and Vitamin B5
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Boiled and Drained Garland Chrysanthemum as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Garland Chrysanthemum vs Stewed Canned Tomatoes:

• 14 ounces of Boiled Garland Chrysanthemum have 2 times more Calcium, 2.8 times more Iron, 1.5 times more Magnesium, 6 times more Manganese, 2.2 times more Phosphorus and 2.7 times more Potassium than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 4.2 times more Sodium than Boiled and Drained Garland Chrysanthemum.
• Both Boiled Garland Chrysanthemum and Stewed Canned Tomatoes contain similar levels of Copper and Water per 14 ounces.
• Both Boiled and Drained Garland Chrysanthemum as well as Stewed Canned Ripe Red Tomatoes 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 Fiber and 1.8 times more Protein than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 1.4 times more Carbohydrate and 1.8 times more Sugars than Boiled and Drained Garland Chrysanthemum.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Boiled and Drained Garland Chrysanthemum as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.