Comparing Nutrients in 1 kilogram Almonds VS Boiled Garland Chrysanthemum

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Garland Chrysanthemum	27%	3%	70%

Macro Nutrients

	Almonds	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	200% 5790kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	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	166% 216g	33% 43g	130g per day for Men 19-50 years
Sugars	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	60.5% 23g	38g per day for Men 19-50 years
Protein	378% 212g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	0% 0μg	143% 1290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	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	0% 0mg	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	1709% 256mg	167% 25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1189% 1427μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	269% 2690mg	69% 690mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	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	464% 37mg	468% 37.4mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	154% 3.55mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	167% 5690mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	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	284% 31mg	18% 2mg	11mg per day for Men 19-50 years
Water	1.2% 44g	25% 925g	3700g per day for Men 19-50 years

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

• Almonds have 9.8 times more Vitamin B1, 7.1 times more Vitamin B2, 5 times more Vitamin B3, 11.2 times more Vitamin B5 and 10.3 times more Vitamin E than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Boiled and Drained Garland Chrysanthemum have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both Almonds 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 Almonds vs Boiled Garland Chrysanthemum:

• Almonds have 3.9 times more Calcium, 7.8 times more Copper, 15 times more Magnesium, 6.1 times more Manganese, 11.2 times more Phosphorus, 1.3 times more Potassium, 13.7 times more Selenium and 15.6 times more Zinc than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 53 times more Sodium and 21 times more Water than Almonds.
• Both Almonds and Boiled and Drained Garland Chrysanthemum have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 29 times more Energy, 554.8 times more Fat, 172.8 times more Saturated Fat, 362.5 times more Omega 6, 5 times more Carbohydrate, 2.2 times more Sugars, 5.4 times more Fiber and 12.9 times more Protein than Boiled and Drained Garland Chrysanthemum.
• Both Almonds as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.