Comparing Nutrients in 1 kilogram Blanched Almonds VS Garland Chrysanthemum

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Garland Chrysanthemum	44%	16%	40%

Macro Nutrients

	Blanched Almonds	Garland Chrysanthemum	Recommended Dietary Allowance
Energy	203% 5900kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	NA	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	727% 124g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	23.2% 30g	130g per day for Men 19-50 years
Sugars	64% 46.3g	NA	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	79% 30g	38g per day for Men 19-50 years
Protein	382% 214g	60% 33.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	0% 0μg	129% 1160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	111% 1.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	44.2% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	135% 1.76mg	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	443% 1770μg	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	15.6% 14mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2917% 3500μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	236% 2360mg	117% 1170mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	152% 1.37mg	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	286% 23mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	410% 9.43mg	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	77% 540mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	167% 5670mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	78.7% 1180mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	64.5% 7.1mg	11mg per day for Men 19-50 years
Water	1.2% 45g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Garland Chrysanthemum per 1 kg

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

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

• 1 kilogram of Blanched Almonds has 1.5 times more Vitamin B1, 4.9 times more Vitamin B2, 6.6 times more Vitamin B3 and 1.4 times more Vitamin B5 than Garland Chrysanthemum.
• While 1 kg of Raw Garland Chrysanthemum contains more Vitamin A, 1.5 times more Vitamin B6, 3.6 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin A and Vitamin K
• Both Blanched Almonds as well as Raw Garland Chrysanthemum have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Garland Chrysanthemum:

• 1 kilogram of Blanched Almonds has 2 times more Calcium, 7.5 times more Copper, 1.4 times more Iron, 8.4 times more Magnesium, 1.9 times more Manganese, 8.9 times more Phosphorus and 4.2 times more Zinc than Garland Chrysanthemum.
• While 1 kg of Raw Garland Chrysanthemum contains 6.2 times more Sodium and 20.3 times more Water than Blanched Almonds.
• Both Blanched Almonds and Garland Chrysanthemum contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 24.6 times more Energy, 93.8 times more Fat, 6.2 times more Carbohydrate, 3.3 times more Fiber and 6.4 times more Protein than Garland Chrysanthemum.
• 1 kilogram of Garland Chrysanthemum provide inadequate amounts of Energy