Comparing Nutrients in 14 ounces Garland Chrysanthemum VS Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Garland Chrysanthemum	44%	16%	40%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Garland Chrysanthemum	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	3.3% 95kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	5.52% 5.36g	97g per day for Men 19-50 years
Saturated Fat	NA	4.03% 1.3g	32g per day for Men 19-50 years
Omega 3	NA	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	NA	11% 1.87g	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	57% 74.2g	130g per day for Men 19-50 years
Sugars	NA	34.3% 25g	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	10.6% 7.7g	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	% 13.6g	g per day for Men 19-50 years
Sucrose	NA	% 3.53g	g per day for Men 19-50 years
Fiber	31.3% 12g	21% 7.94g	38g per day for Men 19-50 years
Protein	24% 13.3g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Garland Chrysanthemum	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	51% 460μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	51.3% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.88mg	57% 2.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	28.4% 0.37mg	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	41.7% 167μg	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	30% 27mg	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	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1158% 1389μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garland Chrysanthemum	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	46.4% 464mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	60.4% 0.54mg	24% 0.21mg	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	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	28% 0.65mg	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	50.5% 353mg	700mg per day for Men 19-50 years
Potassium	66% 2250mg	31.5% 1072mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	31.2% 468mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	9.8% 363g	8.16% 302g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Garland Chrysanthemum versus 14 oz of 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 Yellow Sweet Corn:

• 14 ounces of Garland Chrysanthemum have 12.9 times more Vitamin A, 2.6 times more Vitamin B2, 1.9 times more Vitamin B6, 4.2 times more Vitamin B9 and 1166.7 times more Vitamin K than Yellow Sweet Corn.
• While 14 oz of Raw Yellow Sweet Corn contain 3.3 times more Vitamin B3, 3.2 times more Vitamin B5 and 4.9 times more Vitamin C than Raw Garland Chrysanthemum.
• Both Garland Chrysanthemum and Yellow Sweet Corn provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Garland Chrysanthemum have insufficient amounts of Vitamin C
• 14 ounces of Yellow Sweet Corn have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Garland Chrysanthemum as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Garland Chrysanthemum have 58.5 times more Calcium, 2.5 times more Copper, 4.4 times more Iron, 5.8 times more Manganese, 2.1 times more Potassium, 7.9 times more Sodium, 1.5 times more Zinc and 1.2 times more Water than Yellow Sweet Corn.
• While 14 oz of Raw Yellow Sweet Corn contain 1.6 times more Phosphorus than Raw Garland Chrysanthemum.
• Both Garland Chrysanthemum and Yellow Sweet Corn contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Yellow Sweet Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Garland Chrysanthemum have 1.5 times more Fiber than Yellow Sweet Corn.
• While 14 oz of Raw Yellow Sweet Corn contain 3.6 times more Energy and 6.2 times more Carbohydrate than Raw Garland Chrysanthemum.
• Both Garland Chrysanthemum and Yellow Sweet Corn offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Garland Chrysanthemum provide inadequate amounts of Energy