Comparing Nutrients in 1 kilogram Boiled Garland Chrysanthemum VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Garland Chrysanthemum	27%	3%	70%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Boiled Garland Chrysanthemum	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	6.9% 200kcal	112% 3260kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	4.3% 1.38g	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	51% 8.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	276% 358g	130g per day for Men 19-50 years
Sugars	27.7% 20g	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	60.5% 23g	137% 52g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	858% 481g	56g per day for Men 19-50 years

Vitamins

	Boiled Garland Chrysanthemum	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	143% 1290μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	2656% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	1320% 66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	579% 7.53mg	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	555% 2220μg	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	14.4% 13mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1189% 1427μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garland Chrysanthemum	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	69% 690mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	1903% 17mg	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	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	154% 3.55mg	859% 19.8mg	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	984% 6890mg	700mg per day for Men 19-50 years
Potassium	167% 5690mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	1058% 582μg	55μg per day for Men 19-50 years
Sodium	35.3% 530mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	450% 49.5mg	11mg per day for Men 19-50 years
Water	25% 925g	2% 74.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Garland Chrysanthemum VS Sunflower Seed Flour per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Garland Chrysanthemum vs Sunflower Seed Flour:

• 1 kilogram of Boiled Garland Chrysanthemum has 64.5 times more Vitamin A and 18.4 times more Vitamin C than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 151.8 times more Vitamin B1, 1.7 times more Vitamin B2, 10.2 times more Vitamin B3, 157.1 times more Vitamin B5, 6.4 times more Vitamin B6 and 4.4 times more Vitamin B9 than Boiled and Drained Garland Chrysanthemum.
• 1 kilogram of Boiled Garland Chrysanthemum have insufficient amounts of Vitamin B1 and Vitamin B5
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Garland Chrysanthemum as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Garland Chrysanthemum vs Sunflower Seed Flour:

• 1 kilogram of Boiled Garland Chrysanthemum has 8.5 times more Potassium, 17.7 times more Sodium and 12.4 times more Water than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 1.7 times more Calcium, 12.9 times more Copper, 1.8 times more Iron, 19.2 times more Magnesium, 5.6 times more Manganese, 16 times more Phosphorus, 194 times more Selenium and 24.8 times more Zinc than Boiled and Drained Garland Chrysanthemum.
• 1 kilogram of Boiled Garland Chrysanthemum lack sufficient amounts of Selenium and Zinc
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Partially Defatted Sunflower Seed Flour contains 16.3 times more Energy, 25.5 times more Omega 6, 8.3 times more Carbohydrate, 2.3 times more Fiber and 29.3 times more Protein than Boiled and Drained Garland Chrysanthemum.
• 1 kilogram of Boiled Garland Chrysanthemum provide inadequate amounts of Energy and Omega 6
• Both Boiled and Drained Garland Chrysanthemum as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in one kilogram.