Comparing Nutrients in 14 ounces Garland Chrysanthemum VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Garland Chrysanthemum	44%	16%	40%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Garland Chrysanthemum	Brazilnuts	Recommended Dietary Allowance
Energy	3.3% 95kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	NA	200% 64g	32g per day for Men 19-50 years
Omega 3	NA	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	NA	569% 97g	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	36% 46.6g	130g per day for Men 19-50 years
Sugars	NA	12.8% 9.25g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 9.25g	g per day for Men 19-50 years
Fiber	31.3% 12g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	24% 13.3g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Garland Chrysanthemum	Brazilnuts	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	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.88mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	31% 0.4mg	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	22% 87.3μg	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	3.1% 2.78mg	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	149% 22.4mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	46.4% 464mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	60.4% 0.54mg	769% 6.9mg	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	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	211% 4.85mg	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	411% 2877mg	700mg per day for Men 19-50 years
Potassium	66% 2250mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	NA	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	31.2% 468mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	146% 16mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Garland Chrysanthemum VS Brazilnuts per 14 oz

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

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

• 14 ounces of Garland Chrysanthemum have more Vitamin A, 4.1 times more Vitamin B2, 1.8 times more Vitamin B3, 1.2 times more Vitamin B5, 1.7 times more Vitamin B6, 8 times more Vitamin B9 and more Vitamin K than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 4.7 times more Vitamin B1 than Raw Garland Chrysanthemum.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin K
• Both Raw Garland Chrysanthemum as well as Dried Brazilnuts have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Garland Chrysanthemum vs Brazilnuts:

• 14 ounces of Garland Chrysanthemum have 39.3 times more Sodium and 26.7 times more Water than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 1.4 times more Calcium, 12.7 times more Copper, 11.8 times more Magnesium, 1.3 times more Manganese, 13.4 times more Phosphorus and 5.7 times more Zinc than Raw Garland Chrysanthemum.
• Both Garland Chrysanthemum and Brazilnuts contain similar levels of Iron and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Brazilnuts contain 27.5 times more Energy, 119.8 times more Fat, 3.9 times more Carbohydrate, 2.5 times more Fiber and 4.3 times more Protein than Raw Garland Chrysanthemum.
• 14 ounces of Garland Chrysanthemum provide inadequate amounts of Energy