Comparing Nutrients in 1 kilogram Garland Chrysanthemum VS Boiled Garland Chrysanthemum

Macros Ratio

	Protein	Fat	Carbs
Garland Chrysanthemum	44%	16%	40%
Boiled Garland Chrysanthemum	27%	3%	70%

Macro Nutrients

	Garland Chrysanthemum	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	8.28% 240kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	NA	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	NA	2% 0.34g	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	33% 43g	130g per day for Men 19-50 years
Sugars	NA	27.7% 20g	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	79% 30g	60.5% 23g	38g per day for Men 19-50 years
Protein	60% 33.6g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Garland Chrysanthemum	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	129% 1160μg	143% 1290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.44mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.2% 2.2mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.76mg	91% 1.18mg	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	125% 500μg	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	266% 239mg	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	167% 25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2917% 3500μg	1189% 1427μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garland Chrysanthemum	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	117% 1170mg	69% 690mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	148% 1.33mg	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	468% 37.4mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	154% 3.55mg	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	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	167% 5670mg	167% 5690mg	3400mg per day for Men 19-50 years
Selenium	NA	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	78.7% 1180mg	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	64.5% 7.1mg	18% 2mg	11mg per day for Men 19-50 years
Water	24.7% 914g	25% 925g	3700g per day for Men 19-50 years

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

• Raw Garland Chrysanthemum has 6.2 times more Vitamin B1, 5.3 times more Vitamin B5, 1.5 times more Vitamin B6, 3.5 times more Vitamin B9 and 2.5 times more Vitamin K than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 1.4 times more Vitamin B3 and 17.1 times more Vitamin C than Raw Garland Chrysanthemum.
• Both Raw Garland Chrysanthemum and Boiled and Drained Garland Chrysanthemum have similar amounts of Vitamin A and Vitamin B2 per 1 kg.
• Both Raw Garland Chrysanthemum as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Garland Chrysanthemum has 1.7 times more Calcium, 1.8 times more Magnesium, 2.7 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Sodium and 3.6 times more Zinc than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 1.6 times more Iron than Raw Garland Chrysanthemum.
• Both Raw Garland Chrysanthemum and Boiled and Drained Garland Chrysanthemum have similar amounts of Copper, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Garland Chrysanthemum has 1.3 times more Fiber and 2 times more Protein than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 1.4 times more Carbohydrate than Raw Garland Chrysanthemum.
• Both Raw Garland Chrysanthemum as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 1 kg.