Comparing Nutrients in 1 kilogram Boiled Garland Chrysanthemum VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Garland Chrysanthemum	27%	3%	70%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Garland Chrysanthemum	Carrots	Recommended Dietary Allowance
Energy	6.9% 200kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	73.7% 96g	130g per day for Men 19-50 years
Sugars	27.7% 20g	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	60.5% 23g	73.7% 28g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Garland Chrysanthemum	Carrots	Recommended Dietary Allowance
Vitamin A	143% 1290μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	125% 500μg	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1189% 1427μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garland Chrysanthemum	Carrots	Recommended Dietary Allowance
Calcium	69% 690mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	154% 3.55mg	62% 1.43mg	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	61.4% 430mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	167% 5690mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	35.3% 530mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	25% 925g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Garland Chrysanthemum vs Carrots:

• Boiled and Drained Garland Chrysanthemum has 2.8 times more Vitamin B2, 2.6 times more Vitamin B9, 4.1 times more Vitamin C, 3.8 times more Vitamin E and 10.8 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 6.5 times more Vitamin A, 3.1 times more Vitamin B1, 1.4 times more Vitamin B3 and 6.5 times more Vitamin B5 than Boiled and Drained Garland Chrysanthemum.
• Both Boiled and Drained Garland Chrysanthemum and Raw Carrots have similar amounts of Vitamin B6 per 1 kg.
• Both Boiled and Drained Garland Chrysanthemum as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Garland Chrysanthemum vs Carrots:

• Boiled and Drained Garland Chrysanthemum has 2.1 times more Calcium, 3 times more Copper, 12.5 times more Iron, 1.5 times more Magnesium, 2.5 times more Manganese, 1.2 times more Phosphorus and 1.8 times more Potassium than Raw Carrots.
• While Raw Carrots contain 1.3 times more Sodium than Boiled and Drained Garland Chrysanthemum.
• Both Boiled and Drained Garland Chrysanthemum and Raw Carrots have similar amounts of Zinc and Water per 1 kg.
• Both Boiled and Drained Garland Chrysanthemum as well as Raw Carrots have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Garland Chrysanthemum has 1.8 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.1 times more Energy, 2.2 times more Carbohydrate and 2.4 times more Sugars than Boiled and Drained Garland Chrysanthemum.
• Both Boiled and Drained Garland Chrysanthemum and Raw Carrots have similar amounts of Fiber per 1 kg.
• Both Boiled and Drained Garland Chrysanthemum as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.