Comparing Nutrients in 1 kilogram Boiled Garland Chrysanthemum VS Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Boiled Garland Chrysanthemum	27%	3%	70%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Boiled Garland Chrysanthemum	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	6.9% 200kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	10% 3.25g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	27.8% 4.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	144% 187g	130g per day for Men 19-50 years
Sugars	27.7% 20g	86.3% 62.6g	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	26.8% 19.4g	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	% 34.3g	g per day for Men 19-50 years
Sucrose	NA	% 8.9g	g per day for Men 19-50 years
Fiber	60.5% 23g	52.6% 20g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	58.4% 32.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Garland Chrysanthemum	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	143% 1290μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	111% 17.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	143% 7.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	71.5% 0.93mg	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	105% 420μg	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	75.6% 68mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1189% 1427μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garland Chrysanthemum	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	69% 690mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	60% 0.54mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	154% 3.55mg	71% 1.63mg	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	127% 890mg	700mg per day for Men 19-50 years
Potassium	167% 5690mg	79.4% 2700mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	35.3% 530mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	25% 925g	20.6% 761g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Garland Chrysanthemum VS Yellow Sweet Corn per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Garland Chrysanthemum versus 1 kg of Yellow Sweet Corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Garland Chrysanthemum vs Yellow Sweet Corn:

• 1 kilogram of Boiled Garland Chrysanthemum has 14.3 times more Vitamin A, 2.9 times more Vitamin B2, 1.3 times more Vitamin B6, 3.5 times more Vitamin C, 35.7 times more Vitamin E and 475.7 times more Vitamin K than Yellow Sweet Corn.
• While 1 kg of Raw Yellow Sweet Corn contains 7.4 times more Vitamin B1, 2.5 times more Vitamin B3 and 17.1 times more Vitamin B5 than Boiled and Drained Garland Chrysanthemum.
• Both Boiled Garland Chrysanthemum and Yellow Sweet Corn provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Garland Chrysanthemum have insufficient amounts of Vitamin B1 and Vitamin B5
• 1 kilogram of Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Garland Chrysanthemum as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Garland Chrysanthemum vs Yellow Sweet Corn:

• 1 kilogram of Boiled Garland Chrysanthemum has 34.5 times more Calcium, 2.5 times more Copper, 7.2 times more Iron, 2.2 times more Manganese, 2.1 times more Potassium, 3.5 times more Sodium and 1.2 times more Water than Yellow Sweet Corn.
• While 1 kg of Raw Yellow Sweet Corn contains 2.1 times more Magnesium, 2.1 times more Phosphorus and 2.3 times more Zinc than Boiled and Drained Garland Chrysanthemum.
• 1 kilogram of Boiled Garland Chrysanthemum lack sufficient amounts of Zinc
• 1 kilogram of Yellow Sweet Corn lack sufficient amounts of Calcium
• Both Boiled and Drained Garland Chrysanthemum as well as Raw Yellow Sweet Corn lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Yellow Sweet Corn contains 4.3 times more Energy, 13.9 times more Omega 6, 4.3 times more Carbohydrate, 3.1 times more Sugars and 2 times more Protein than Boiled and Drained Garland Chrysanthemum.
• Both Boiled Garland Chrysanthemum and Yellow Sweet Corn offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Garland Chrysanthemum provide inadequate amounts of Energy and Omega 6
• Both Boiled and Drained Garland Chrysanthemum as well as Raw Yellow Sweet Corn provide inadequate amounts of Omega 3 in one kilogram.