Comparing Nutrients in 1 kilogram Boiled Yellow Sweet Corn VS Boiled Garland Chrysanthemum

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Sweet Corn	12%	12%	76%
Boiled Garland Chrysanthemum	27%	3%	70%

Macro Nutrients

	Boiled Yellow Sweet Corn	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	33% 960kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	34.5% 5.86g	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	161% 210g	33% 43g	130g per day for Men 19-50 years
Sugars	62.6% 45.4g	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	11% 7.9g	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	% 8.4g	NA	g per day for Men 19-50 years
Sucrose	% 27.4g	NA	g per day for Men 19-50 years
Fiber	63% 24g	60.5% 23g	38g per day for Men 19-50 years
Protein	61% 34g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Sweet Corn	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	143% 1290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 17mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	158% 7.9mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	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	57.5% 230μg	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	61% 55mg	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	6% 0.9mg	167% 25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	1189% 1427μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Sweet Corn	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	3% 30mg	69% 690mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	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	56.3% 4.5mg	468% 37.4mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	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	110% 770mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	167% 5690mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	18% 2mg	11mg per day for Men 19-50 years
Water	20% 734g	25% 925g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yellow Sweet Corn VS Boiled Garland Chrysanthemum per 1 kg

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

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

• 1 kilogram of Boiled Yellow Sweet Corn has 4.4 times more Vitamin B1, 2.3 times more Vitamin B3 and 18.9 times more Vitamin B5 than Boiled Garland Chrysanthemum.
• While 1 kg of Boiled and Drained Garland Chrysanthemum contains 9.9 times more Vitamin A, 2.8 times more Vitamin B2, 2.2 times more Vitamin B9, 4.3 times more Vitamin C, 27.8 times more Vitamin E and 356.8 times more Vitamin K than Boiled and Drained Yellow Sweet Corn.
• Both Boiled Yellow Sweet Corn and Boiled Garland Chrysanthemum provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 kilogram of Boiled Garland Chrysanthemum have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Boiled and Drained Yellow Sweet Corn as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Yellow Sweet Corn vs Boiled Garland Chrysanthemum:

• 1 kilogram of Boiled Yellow Sweet Corn has 1.4 times more Magnesium, 1.8 times more Phosphorus and 3.1 times more Zinc than Boiled Garland Chrysanthemum.
• While 1 kg of Boiled and Drained Garland Chrysanthemum contains 23 times more Calcium, 2.7 times more Copper, 8.3 times more Iron, 2.1 times more Manganese, 2.6 times more Potassium, 53 times more Sodium and 1.3 times more Water than Boiled and Drained Yellow Sweet Corn.
• 1 kilogram of Boiled Yellow Sweet Corn lack sufficient amounts of Calcium
• 1 kilogram of Boiled Garland Chrysanthemum lack sufficient amounts of Zinc
• Both Boiled and Drained Yellow Sweet Corn as well as Boiled and Drained Garland Chrysanthemum lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Yellow Sweet Corn has 4.8 times more Energy, 17.2 times more Omega 6, 4.9 times more Carbohydrate, 2.3 times more Sugars and 2.1 times more Protein than Boiled Garland Chrysanthemum.
• Both Boiled Yellow Sweet Corn and Boiled Garland Chrysanthemum offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Garland Chrysanthemum provide inadequate amounts of Energy and Omega 6
• Both Boiled and Drained Yellow Sweet Corn as well as Boiled and Drained Garland Chrysanthemum provide inadequate amounts of Omega 3 in one kilogram.