Comparing Nutrients in 1 kilogram Garland Chrysanthemum VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Garland Chrysanthemum	44%	16%	40%
Broccoli	27%	8%	65%

Macro Nutrients

	Garland Chrysanthemum	Broccoli	Recommended Dietary Allowance
Energy	8.28% 240kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	NA	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	NA	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	NA	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.2% 30g	51% 66.4g	130g per day for Men 19-50 years
Sugars	NA	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	79% 30g	68.4% 26g	38g per day for Men 19-50 years
Protein	60% 33.6g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Garland Chrysanthemum	Broccoli	Recommended Dietary Allowance
Vitamin A	129% 1160μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.44mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.2% 2.2mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.76mg	135% 1.75mg	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	443% 1770μg	158% 630μg	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	15.6% 14mg	991% 892mg	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	NA	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2917% 3500μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garland Chrysanthemum	Broccoli	Recommended Dietary Allowance
Calcium	117% 1170mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	54.4% 0.49mg	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	286% 23mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	91% 2.1mg	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	77% 540mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	167% 5670mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	NA	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	78.7% 1180mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	64.5% 7.1mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	24.7% 914g	24% 893g	3700g per day for Men 19-50 years

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

• Raw Garland Chrysanthemum has 3.7 times more Vitamin A, 1.8 times more Vitamin B1, 1.2 times more Vitamin B2, 2.8 times more Vitamin B9 and 3.4 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 2.6 times more Vitamin B5 and 63.7 times more Vitamin C than Raw Garland Chrysanthemum.
• Both Raw Garland Chrysanthemum and Raw Broccoli have similar amounts of Vitamin B3 and Vitamin B6 per 1 kg.
• Both Raw Garland Chrysanthemum as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Garland Chrysanthemum vs Broccoli:

• Raw Garland Chrysanthemum has 2.5 times more Calcium, 2.8 times more Copper, 3.1 times more Iron, 1.5 times more Magnesium, 4.5 times more Manganese, 1.8 times more Potassium, 3.6 times more Sodium and 1.7 times more Zinc than Raw Broccoli.
• Both Raw Garland Chrysanthemum and Raw Broccoli have similar amounts of Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli contains 1.4 times more Energy and 2.2 times more Carbohydrate than Raw Garland Chrysanthemum.
• Both Raw Garland Chrysanthemum and Raw Broccoli have similar amounts of Fiber and Protein per 1 kg.
• Both Raw Garland Chrysanthemum as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.