Comparing Nutrients in 1 kilogram Boiled Swiss Chard with Salt VS Boiled Garland Chrysanthemum with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard with Salt	30%	3%	67%
Boiled Garland Chrysanthemum with Salt	27%	3%	70%

Macro Nutrients

	Boiled Swiss Chard with Salt	Boiled Garland Chrysanthemum with Salt	Recommended Dietary Allowance
Energy	6.9% 200kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	0.93% 0.9g	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	31.8% 41.3g	33% 43g	130g per day for Men 19-50 years
Sugars	15% 11g	27.7% 20g	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	55.3% 21g	60.5% 23g	38g per day for Men 19-50 years
Protein	33.6% 19g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard with Salt	Boiled Garland Chrysanthemum with Salt	Recommended Dietary Allowance
Vitamin A	340% 3060μg	143% 1290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	91% 1.18mg	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	125% 500μg	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	200% 180mg	266% 239mg	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	126% 19mg	167% 25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2728% 3273μg	1189% 1427μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard with Salt	Boiled Garland Chrysanthemum with Salt	Recommended Dietary Allowance
Calcium	58% 580mg	69% 690mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	148% 1.33mg	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	283% 22.6mg	468% 37.4mg	8mg per day for Men 19-50 years
Magnesium	205% 860mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	145% 3.34mg	154% 3.55mg	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	47% 330mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	161% 5490mg	167% 5690mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	277% 4150mg	193% 2890mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	18% 2mg	11mg per day for Men 19-50 years
Water	25% 927g	25% 925g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Swiss Chard with Salt VS Boiled Garland Chrysanthemum with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Swiss Chard with Salt versus 1 kg of Boiled Garland Chrysanthemum with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Swiss Chard with Salt vs Boiled Garland Chrysanthemum with Salt:

• 1 kilogram of Boiled Swiss Chard with Salt has 2.4 times more Vitamin A, 1.6 times more Vitamin B1, 3.9 times more Vitamin B5 and 2.3 times more Vitamin K than Boiled Garland Chrysanthemum with Salt.
• While 1 kg of Boiled and Drained Garland Chrysanthemum with Salt contains 1.9 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B6, 5.6 times more Vitamin B9, 1.3 times more Vitamin C and 1.3 times more Vitamin E than Boiled and Drained Swiss Chard with Salt.
• 1 kilogram of Boiled Garland Chrysanthemum with Salt have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Boiled and Drained Swiss Chard with Salt as well as Boiled and Drained Garland Chrysanthemum with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Swiss Chard with Salt vs Boiled Garland Chrysanthemum with Salt:

• 1 kilogram of Boiled Swiss Chard with Salt has 1.2 times more Copper, 4.8 times more Magnesium, 1.4 times more Sodium and 1.7 times more Zinc than Boiled Garland Chrysanthemum with Salt.
• While 1 kg of Boiled and Drained Garland Chrysanthemum with Salt contains 1.7 times more Iron and 1.3 times more Phosphorus than Boiled and Drained Swiss Chard with Salt.
• Both Boiled Swiss Chard with Salt and Boiled Garland Chrysanthemum with Salt contain similar levels of Calcium, Manganese, Potassium and Water per one kilogram.
• 1 kilogram of Boiled Garland Chrysanthemum with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Swiss Chard with Salt as well as Boiled and Drained Garland Chrysanthemum with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Garland Chrysanthemum with Salt contains 1.8 times more Sugars than Boiled and Drained Swiss Chard with Salt.
• Both Boiled Swiss Chard with Salt and Boiled Garland Chrysanthemum with Salt offer comparable quantities of Carbohydrate, Fiber and Protein per one kilogram.
• Both Boiled and Drained Swiss Chard with Salt as well as Boiled and Drained Garland Chrysanthemum with Salt provide inadequate amounts of Energy in one kilogram.