Comparing Nutrients in 14 ounces Garland Chrysanthemum VS Boiled Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Garland Chrysanthemum	44%	16%	40%
Boiled Yellow Sweet Corn	12%	12%	76%

Macro Nutrients

	Garland Chrysanthemum	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Energy	3.3% 95kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	NA	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	NA	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	NA	13.7% 2.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.22% 12g	64% 83.3g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	4.32% 3.14g	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	% 3.33g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	31.3% 12g	25% 9.53g	38g per day for Men 19-50 years
Protein	24% 13.3g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Garland Chrysanthemum	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	51% 460μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	30.8% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	41.7% 6.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.88mg	63% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	42.4% 0.55mg	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	176% 703μg	23% 91μg	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	6.17% 5.56mg	24.3% 22mg	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	NA	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1158% 1389μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garland Chrysanthemum	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	46.4% 464mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	60.4% 0.54mg	21.6% 0.19mg	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	114% 9.1mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	29% 0.66mg	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	30.6% 214mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	66% 2250mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	31.2% 468mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	9.8% 363g	7.87% 291g	3700g per day for Men 19-50 years

Nutrient Comparison: Garland Chrysanthemum VS Boiled Yellow Sweet Corn per 14 oz

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

Lets compare vitamin content per 14 ounces of Garland Chrysanthemum vs Boiled Yellow Sweet Corn:

• 14 ounces of Garland Chrysanthemum have 8.9 times more Vitamin A, 1.4 times more Vitamin B1, 2.5 times more Vitamin B2, 1.3 times more Vitamin B6, 7.7 times more Vitamin B9 and 875 times more Vitamin K than Boiled Yellow Sweet Corn.
• While 14 oz of Boiled and Drained Yellow Sweet Corn contain 3.2 times more Vitamin B3, 3.6 times more Vitamin B5 and 3.9 times more Vitamin C than Raw Garland Chrysanthemum.
• 14 ounces of Garland Chrysanthemum have insufficient amounts of Vitamin C
• 14 ounces of Boiled Yellow Sweet Corn have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Garland Chrysanthemum as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Garland Chrysanthemum vs Boiled Yellow Sweet Corn:

• 14 ounces of Garland Chrysanthemum have 39 times more Calcium, 2.8 times more Copper, 5.1 times more Iron, 1.2 times more Magnesium, 5.6 times more Manganese, 2.6 times more Potassium, 118 times more Sodium and 1.2 times more Water than Boiled Yellow Sweet Corn.
• While 14 oz of Boiled and Drained Yellow Sweet Corn contain 1.4 times more Phosphorus than Raw Garland Chrysanthemum.
• Both Garland Chrysanthemum and Boiled Yellow Sweet Corn contain similar levels of Zinc per 14 ounces.
• 14 ounces of Boiled Yellow Sweet Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Garland Chrysanthemum have 1.3 times more Fiber than Boiled Yellow Sweet Corn.
• While 14 oz of Boiled and Drained Yellow Sweet Corn contain 4 times more Energy and 6.9 times more Carbohydrate than Raw Garland Chrysanthemum.
• Both Garland Chrysanthemum and Boiled Yellow Sweet Corn offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Garland Chrysanthemum provide inadequate amounts of Energy