Comparing Nutrients in 1 kilogram Cooked Arrowhead with Salt VS Chrysanthemum Leaves

Macros Ratio

	Protein	Fat	Carbs
Cooked Arrowhead with Salt	22%	1%	77%
Chrysanthemum Leaves	44%	17%	39%

Macro Nutrients

	Cooked Arrowhead with Salt	Chrysanthemum Leaves	Recommended Dietary Allowance
Energy	27% 780kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	79% 30g	38g per day for Men 19-50 years
Protein	80% 45g	60% 33.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Arrowhead with Salt	Chrysanthemum Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	104% 940μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	120% 1.44mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	111% 1.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.5% 11.6mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.8% 4.5mg	44.2% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	135% 1.76mg	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	22.5% 90μg	443% 1770μg	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	3.33% 3mg	15.6% 14mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Arrowhead with Salt	Chrysanthemum Leaves	Recommended Dietary Allowance
Calcium	7% 70mg	117% 1170mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	152% 1.37mg	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	151% 12mg	288% 23mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	410% 9.43mg	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	281% 1970mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	259% 8810mg	167% 5670mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	169% 2540mg	78.7% 1180mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	64.5% 7.1mg	11mg per day for Men 19-50 years
Water	21% 771g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Arrowhead with Salt VS Chrysanthemum Leaves per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Arrowhead with Salt versus 1 kg of Chrysanthemum Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Arrowhead with Salt vs Chrysanthemum Leaves:

• 1 kilogram of Cooked Arrowhead with Salt has 2.2 times more Vitamin B3 and 2 times more Vitamin B5 than Chrysanthemum Leaves.
• While 1 kg of Raw Chrysanthemum Leaves contains more Vitamin A, 2.4 times more Vitamin B2 and 19.7 times more Vitamin B9 than Boiled and Drained Arrowhead with Salt.
• Both Cooked Arrowhead with Salt and Chrysanthemum Leaves provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• 1 kilogram of Cooked Arrowhead with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Arrowhead with Salt as well as Raw Chrysanthemum Leaves have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Arrowhead with Salt vs Chrysanthemum Leaves:

• 1 kilogram of Cooked Arrowhead with Salt has 1.5 times more Magnesium, 3.6 times more Phosphorus, 1.6 times more Potassium and 2.2 times more Sodium than Chrysanthemum Leaves.
• While 1 kg of Raw Chrysanthemum Leaves contains 16.7 times more Calcium, 1.9 times more Iron, 3.3 times more Manganese and 3.2 times more Zinc than Boiled and Drained Arrowhead with Salt.
• Both Cooked Arrowhead with Salt and Chrysanthemum Leaves contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Cooked Arrowhead with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Arrowhead with Salt as well as Raw Chrysanthemum Leaves lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Arrowhead with Salt has 3.3 times more Energy, 5.4 times more Carbohydrate and 1.3 times more Protein than Chrysanthemum Leaves.
• 1 kilogram of Chrysanthemum Leaves provide inadequate amounts of Energy