Comparing Nutrients in 14 ounces Chrysanthemum Leaves VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Chrysanthemum Leaves	44%	17%	39%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Chrysanthemum Leaves	Baked Red Potatoes	Recommended Dietary Allowance
Energy	3.3% 95kcal	12% 345kcal	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	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	NA	1.14% 0.19g	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	60% 77.8g	130g per day for Men 19-50 years
Sugars	NA	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	31.3% 12g	19% 7.14g	38g per day for Men 19-50 years
Protein	24% 13.3g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Chrysanthemum Leaves	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	41.5% 373μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.88mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	64.7% 0.84mg	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	26.8% 107μg	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	55.6% 50mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chrysanthemum Leaves	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	46.4% 464mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	60.4% 0.54mg	76.7% 0.69mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	30% 0.69mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	66% 2250mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	31.2% 468mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.8% 363g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Chrysanthemum Leaves vs Baked Red Potatoes:

• Raw Chrysanthemum Leaves have 94 times more Vitamin A, 1.8 times more Vitamin B1, 2.9 times more Vitamin B2 and 6.6 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3 times more Vitamin B3, 1.5 times more Vitamin B5 and 9 times more Vitamin C than Raw Chrysanthemum Leaves.
• Both Raw Chrysanthemum Leaves and Baked Whole Red Potatoes have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Chrysanthemum Leaves as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Chrysanthemum Leaves vs Baked Red Potatoes:

• Raw Chrysanthemum Leaves have 13 times more Calcium, 3.3 times more Iron, 5.5 times more Manganese, 9.8 times more Sodium and 1.8 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Copper and 1.3 times more Phosphorus than Raw Chrysanthemum Leaves.
• Both Raw Chrysanthemum Leaves and Baked Whole Red Potatoes have similar amounts of Magnesium, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Chrysanthemum Leaves have 1.7 times more Fiber and 1.5 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.6 times more Energy and 6.5 times more Carbohydrate than Raw Chrysanthemum Leaves.
• Both Raw Chrysanthemum Leaves as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.