Comparing Nutrients in 1 kilogram Dried Beechnuts VS Boiled Garland Chrysanthemum

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Boiled Garland Chrysanthemum	27%	3%	70%

Macro Nutrients

	Dried Beechnuts	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	199% 5760kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	1063% 17g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	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	258% 335g	33% 43g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	60.5% 23g	38g per day for Men 19-50 years
Protein	111% 62g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	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	253% 3.04mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	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	283% 1130μg	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	172% 155mg	266% 239mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	167% 25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1189% 1427μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	1% 10mg	69% 690mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	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	308% 24.6mg	468% 37.4mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	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	0% 0mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	167% 5690mg	3400mg per day for Men 19-50 years
Selenium	NA	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	1.8% 66g	25% 925g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Boiled Garland Chrysanthemum per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Beechnuts 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 Dried Beechnuts vs Boiled Garland Chrysanthemum:

• 1 kilogram of Dried Beechnuts has 14.5 times more Vitamin B1, 2.3 times more Vitamin B2, 1.2 times more Vitamin B3, 22 times more Vitamin B5, 5.8 times more Vitamin B6 and 2.3 times more Vitamin B9 than Boiled Garland Chrysanthemum.
• While 1 kg of Boiled and Drained Garland Chrysanthemum contains more Vitamin A and 1.5 times more Vitamin C than Dried Beechnuts.
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin A
• 1 kilogram of Boiled Garland Chrysanthemum have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Dried Beechnuts as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Boiled Garland Chrysanthemum:

• 1 kilogram of Dried Beechnuts has 5 times more Copper, 3.8 times more Manganese, 1.8 times more Potassium and 1.8 times more Zinc than Boiled Garland Chrysanthemum.
• While 1 kg of Boiled and Drained Garland Chrysanthemum contains 69 times more Calcium, 1.5 times more Iron, more Magnesium, more Phosphorus, 1.4 times more Sodium and 14 times more Water than Dried Beechnuts.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus
• 1 kilogram of Boiled Garland Chrysanthemum lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 28.8 times more Energy, 555.6 times more Fat, 260 times more Saturated Fat, 283.3 times more Omega 3, 540.9 times more Omega 6, 7.8 times more Carbohydrate and 3.8 times more Protein than Boiled Garland Chrysanthemum.
• 1 kilogram of Boiled Garland Chrysanthemum provide inadequate amounts of Energy, Omega 3 and Omega 6