Comparing Nutrients in 1 kilogram Blanched Almonds VS Boiled Garland Chrysanthemum

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled Garland Chrysanthemum	27%	3%	70%

Macro Nutrients

	Blanched Almonds	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	203% 5900kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	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	64% 46.3g	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	0% 0g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	60.5% 23g	38g per day for Men 19-50 years
Protein	382% 214g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	159% 1.9mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	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	123% 490μg	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	1583% 238mg	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

	Blanched Almonds	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	236% 2360mg	69% 690mg	1000mg per day for Men 19-50 years
Copper	1141% 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	410% 32.8mg	468% 37.4mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	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	687% 4810mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	167% 5690mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	18% 2mg	11mg per day for Men 19-50 years
Water	1.2% 45g	25% 925g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 9.1 times more Vitamin B1, 4.4 times more Vitamin B2, 4.9 times more Vitamin B3, 7.5 times more Vitamin B5 and 9.5 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 Blanched Almonds.
• Both Blanched Almonds and Boiled and Drained Garland Chrysanthemum have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both Blanched 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 Blanched Almonds vs Boiled Garland Chrysanthemum:

• Blanched Almonds have 3.4 times more Calcium, 7.7 times more Copper, 14.9 times more Magnesium, 5.2 times more Manganese, 11.2 times more Phosphorus, 10.7 times more Selenium and 14.9 times more Zinc than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 2.8 times more Sodium and 20.5 times more Water than Blanched Almonds.
• Both Blanched Almonds and Boiled and Drained Garland Chrysanthemum have similar amounts of Iron and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 29.5 times more Energy, 583.6 times more Fat, 179.7 times more Saturated Fat, 363.7 times more Omega 6, 4.3 times more Carbohydrate, 2.3 times more Sugars, 4.3 times more Fiber and 13 times more Protein than Boiled and Drained Garland Chrysanthemum.
• Both Blanched Almonds as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.