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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Boiled Garland Chrysanthemum with Salt	Boiled Swiss Chard with Salt	Recommended Dietary Allowance
Vitamin A	143% 1290μg	340% 3060μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	66% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	65.4% 0.85mg	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	125% 500μg	22.5% 90μg	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	266% 239mg	200% 180mg	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	167% 25mg	126% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1189% 1427μg	2728% 3273μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• 1 kilogram of Boiled Garland Chrysanthemum with Salt has 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 Swiss Chard with Salt.
• While 1 kg of Boiled and Drained Swiss Chard with Salt contains 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 and Drained Garland Chrysanthemum with Salt.
• 1 kilogram of Boiled Garland Chrysanthemum with Salt have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Boiled and Drained Garland Chrysanthemum with Salt as well as Boiled and Drained Swiss Chard with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

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

Comparison of macro-nutrients per 1 kilogram:

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