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

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Boiled Garland Chrysanthemum	27%	3%	70%

Macro Nutrients

	Yellow Sweet Corn	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	29.7% 860kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	10% 3.25g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	27.8% 4.7g	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	144% 187g	33% 43g	130g per day for Men 19-50 years
Sugars	86.3% 62.6g	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	26.8% 19.4g	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	% 34.3g	NA	g per day for Men 19-50 years
Sucrose	% 8.9g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	60.5% 23g	38g per day for Men 19-50 years
Protein	58.4% 32.7g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	10% 90μg	143% 1290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 17.7mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	143% 7.17mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	105% 420μg	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	75.6% 68mg	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	4.67% 0.7mg	167% 25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	1189% 1427μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Corn	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	2% 20mg	69% 690mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	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	65% 5.2mg	468% 37.4mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	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	127% 890mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	79.4% 2700mg	167% 5690mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	20.6% 761g	25% 925g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of 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 Yellow Sweet Corn vs Boiled Garland Chrysanthemum:

• 1 kilogram of Yellow Sweet Corn has 7.4 times more Vitamin B1, 2.5 times more Vitamin B3 and 17.1 times more Vitamin B5 than Boiled Garland Chrysanthemum.
• While 1 kg of Boiled and Drained Garland Chrysanthemum contains 14.3 times more Vitamin A, 2.9 times more Vitamin B2, 1.3 times more Vitamin B6, 3.5 times more Vitamin C, 35.7 times more Vitamin E and 475.7 times more Vitamin K than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Boiled Garland Chrysanthemum provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of 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 Raw 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 Yellow Sweet Corn vs Boiled Garland Chrysanthemum:

• 1 kilogram of Yellow Sweet Corn has 2.1 times more Magnesium, 2.1 times more Phosphorus and 2.3 times more Zinc than Boiled Garland Chrysanthemum.
• While 1 kg of Boiled and Drained Garland Chrysanthemum contains 34.5 times more Calcium, 2.5 times more Copper, 7.2 times more Iron, 2.2 times more Manganese, 2.1 times more Potassium and 3.5 times more Sodium than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Boiled Garland Chrysanthemum contain similar levels of Water per one kilogram.
• 1 kilogram of Yellow Sweet Corn lack sufficient amounts of Calcium
• 1 kilogram of Boiled Garland Chrysanthemum lack sufficient amounts of Zinc
• Both Raw 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 Yellow Sweet Corn has 4.3 times more Energy, 13.9 times more Omega 6, 4.3 times more Carbohydrate, 3.1 times more Sugars and 2 times more Protein than Boiled Garland Chrysanthemum.
• Both 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 Raw Yellow Sweet Corn as well as Boiled and Drained Garland Chrysanthemum provide inadequate amounts of Omega 3 in one kilogram.