Comparing Nutrients in 14 ounces Chrysanthemum Leaves VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Chrysanthemum Leaves	44%	17%	39%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Chrysanthemum Leaves	Navel Oranges	Recommended Dietary Allowance
Energy	3.3% 95kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	NA	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	NA	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	NA	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.2% 12g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	NA	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	NA	% 17g	g per day for Men 19-50 years
Fiber	31.3% 12g	23% 8.73g	38g per day for Men 19-50 years
Protein	24% 13.3g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Chrysanthemum Leaves	Navel Oranges	Recommended Dietary Allowance
Vitamin A	41.5% 373μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.88mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chrysanthemum Leaves	Navel Oranges	Recommended Dietary Allowance
Calcium	46.4% 464mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	60.4% 0.54mg	17% 0.15mg	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% 9.13mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	5% 0.12mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	66% 2250mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0% 0μg	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	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.22% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Chrysanthemum Leaves VS Navel Oranges per 14 oz

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

Lets compare vitamin content per 14 ounces of Chrysanthemum Leaves vs Navel Oranges:

• 14 ounces of Chrysanthemum Leaves have 7.8 times more Vitamin A, 1.9 times more Vitamin B1, 2.8 times more Vitamin B2, 1.2 times more Vitamin B3, 2.2 times more Vitamin B6 and 5.2 times more Vitamin B9 than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 42.2 times more Vitamin C than Raw Chrysanthemum Leaves.
• Both Chrysanthemum Leaves and Navel Oranges provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Chrysanthemum Leaves have insufficient amounts of Vitamin C
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin A
• Both Raw Chrysanthemum Leaves as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Chrysanthemum Leaves vs Navel Oranges:

• 14 ounces of Chrysanthemum Leaves have 2.7 times more Calcium, 3.5 times more Copper, 17.7 times more Iron, 2.9 times more Magnesium, 32.5 times more Manganese, 2.3 times more Phosphorus, 3.4 times more Potassium, 118 times more Sodium and 8.9 times more Zinc than Navel Oranges.
• Both Chrysanthemum Leaves and Navel Oranges contain similar levels of Water per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Chrysanthemum Leaves as well as Raw Navel Oranges lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Chrysanthemum Leaves have 1.4 times more Fiber and 3.7 times more Protein than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 4.2 times more Carbohydrate than Raw Chrysanthemum Leaves.
• 14 ounces of Navel Oranges provide inadequate amounts of Protein
• Both Raw Chrysanthemum Leaves as well as Raw Navel Oranges provide inadequate amounts of Energy in 14 ounces.