Comparing Nutrients in 1 kilogram Chrysanthemum Leaves VS Cooked Frozen Asparagus with Salt

Macros Ratio

	Protein	Fat	Carbs
Chrysanthemum Leaves	44%	17%	39%
Cooked Frozen Asparagus with Salt	51%	16%	33%

Macro Nutrients

	Chrysanthemum Leaves	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Energy	8.28% 240kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	NA	3% 0.96g	32g per day for Men 19-50 years
Omega 3	NA	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	10.3% 1.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	14.8% 19g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	42% 16g	38g per day for Men 19-50 years
Protein	60% 33.6g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Chrysanthemum Leaves	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Vitamin A	104% 940μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.44mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.2% 2.2mg	31.6% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.76mg	15.4% 0.2mg	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	338% 1350μg	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	271% 244mg	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	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	667% 800μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chrysanthemum Leaves	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Calcium	117% 1170mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	117% 1.05mg	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	288% 23mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	61% 1.4mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	167% 5670mg	50.6% 1720mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	78.7% 1180mg	160% 2400mg	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	25.4% 941g	3700g per day for Men 19-50 years

Nutrient Comparison: Chrysanthemum Leaves VS Cooked Frozen Asparagus with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Chrysanthemum Leaves versus 1 kg of Cooked Frozen Asparagus with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Chrysanthemum Leaves vs Cooked Frozen Asparagus with Salt:

• 1 kilogram of Chrysanthemum Leaves has 2.4 times more Vitamin A, 2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B5, 8.8 times more Vitamin B6 and 1.3 times more Vitamin B9 than Cooked Frozen Asparagus with Salt.
• While 1 kg of Boiled Frozen Asparagus, drained with Salt contains 2 times more Vitamin B3 and 17.4 times more Vitamin C than Raw Chrysanthemum Leaves.
• 1 kilogram of Chrysanthemum Leaves have insufficient amounts of Vitamin C
• 1 kilogram of Cooked Frozen Asparagus with Salt have insufficient amounts of Vitamin B6
• Both Raw Chrysanthemum Leaves as well as Boiled Frozen Asparagus, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Chrysanthemum Leaves vs Cooked Frozen Asparagus with Salt:

• 1 kilogram of Chrysanthemum Leaves has 6.5 times more Calcium, 1.3 times more Copper, 4.1 times more Iron, 3.2 times more Magnesium, 6.7 times more Manganese, 3.3 times more Potassium and 1.7 times more Zinc than Cooked Frozen Asparagus with Salt.
• While 1 kg of Boiled Frozen Asparagus, drained with Salt contains 13 times more Selenium and 2 times more Sodium than Raw Chrysanthemum Leaves.
• Both Chrysanthemum Leaves and Cooked Frozen Asparagus with Salt contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Chrysanthemum Leaves lack sufficient amounts of Selenium
• 1 kilogram of Cooked Frozen Asparagus with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Chrysanthemum Leaves has 1.6 times more Carbohydrate and 1.9 times more Fiber than Cooked Frozen Asparagus with Salt.
• Both Chrysanthemum Leaves and Cooked Frozen Asparagus with Salt offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Cooked Frozen Asparagus with Salt provide inadequate amounts of Carbohydrate
• Both Raw Chrysanthemum Leaves as well as Boiled Frozen Asparagus, drained with Salt provide inadequate amounts of Energy in one kilogram.