Comparing Nutrients in 14 ounces Garland Chrysanthemum VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Garland Chrysanthemum	44%	16%	40%
Almond paste	8%	52%	40%

Macro Nutrients

	Garland Chrysanthemum	Almond paste	Recommended Dietary Allowance
Energy	3.3% 95kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	NA	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	NA	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	NA	130% 22g	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	146% 190g	130g per day for Men 19-50 years
Sugars	NA	198% 144g	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	31.3% 12g	50% 19g	38g per day for Men 19-50 years
Protein	24% 13.3g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Garland Chrysanthemum	Almond paste	Recommended Dietary Allowance
Vitamin A	51% 460μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.88mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	11% 0.14mg	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	72.4% 290μg	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	0.44% 0.4mg	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	NA	358% 53.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1158% 1389μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garland Chrysanthemum	Almond paste	Recommended Dietary Allowance
Calcium	46.4% 464mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	60.4% 0.54mg	200% 1.8mg	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	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	148% 3.4mg	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	146% 1024mg	700mg per day for Men 19-50 years
Potassium	66% 2250mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	NA	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	31.2% 468mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	9.8% 363g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Garland Chrysanthemum VS Almond paste per 14 oz

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

Lets compare vitamin content per 14 ounces of Garland Chrysanthemum vs Almond paste:

• 14 ounces of Garland Chrysanthemum have more Vitamin A, 1.6 times more Vitamin B1, 2 times more Vitamin B5, 4.9 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin K than Almond paste.
• While 14 oz of Almond paste contain 2.9 times more Vitamin B2 and 2.7 times more Vitamin B3 than Raw Garland Chrysanthemum.
• 14 ounces of Almond paste have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Garland Chrysanthemum as well as Almond paste have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Garland Chrysanthemum vs Almond paste:

• 14 ounces of Garland Chrysanthemum have 1.4 times more Iron, 1.8 times more Potassium, 13.1 times more Sodium and 6.5 times more Water than Almond paste.
• While 14 oz of Almond paste contain 1.5 times more Calcium, 3.3 times more Copper, 4.1 times more Magnesium, 4.8 times more Phosphorus and 2.1 times more Zinc than Raw Garland Chrysanthemum.
• Both Garland Chrysanthemum and Almond paste contain similar levels of Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Almond paste contain 19.1 times more Energy, 49.5 times more Fat, 15.8 times more Carbohydrate, 1.6 times more Fiber and 2.7 times more Protein than Raw Garland Chrysanthemum.
• 14 ounces of Garland Chrysanthemum provide inadequate amounts of Energy