Comparing Nutrients in 1 kilogram Boiled Garland Chrysanthemum VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Garland Chrysanthemum	27%	3%	70%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Boiled Garland Chrysanthemum	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.9% 200kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	158% 206g	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	303% 115g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Boiled Garland Chrysanthemum	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	143% 1290μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	619% 8.05mg	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	595% 2380μg	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	15.6% 14mg	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	69% 690mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	2038% 18.3mg	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	851% 68mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	154% 3.55mg	919% 21mg	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	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	167% 5690mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	NA	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	482% 53mg	11mg per day for Men 19-50 years
Water	25% 925g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Garland Chrysanthemum VS Toasted Sunflower Seeds per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Garland Chrysanthemum vs Toasted Sunflower Seeds:

• 1 kilogram of Boiled Garland Chrysanthemum has more Vitamin A and 17.1 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 15.5 times more Vitamin B1, 1.8 times more Vitamin B2, 5.8 times more Vitamin B3, 168.1 times more Vitamin B5, 6.8 times more Vitamin B6 and 4.8 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 Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Garland Chrysanthemum as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Garland Chrysanthemum vs Toasted Sunflower Seeds:

• 1 kilogram of Boiled Garland Chrysanthemum has 1.2 times more Calcium, 17.7 times more Sodium and 92.5 times more Water than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 13.8 times more Copper, 1.8 times more Iron, 7.2 times more Magnesium, 6 times more Manganese, 26.9 times more Phosphorus and 26.5 times more Zinc than Boiled and Drained Garland Chrysanthemum.
• Both Boiled Garland Chrysanthemum and Toasted Sunflower Seeds contain similar levels of Potassium per one kilogram.
• 1 kilogram of Boiled Garland Chrysanthemum lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 31 times more Energy, 631.1 times more Fat, 270.6 times more Saturated Fat, 13.2 times more Omega 3, 1099.7 times more Omega 6, 4.8 times more Carbohydrate, 5 times more Fiber and 10.5 times more Protein than Boiled and Drained Garland Chrysanthemum.
• 1 kilogram of Boiled Garland Chrysanthemum provide inadequate amounts of Energy, Omega 3 and Omega 6