Comparing Nutrients in 1 pound Cooked Arrowhead with Salt VS Chrysanthemum Leaves

Macros Ratio

	Protein	Fat	Carbs
Cooked Arrowhead with Salt	22%	1%	77%
Chrysanthemum Leaves	44%	17%	39%

Macro Nutrients

	Cooked Arrowhead with Salt	Chrysanthemum Leaves	Recommended Dietary Allowance
Energy	12.2% 354kcal	3.75% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.3% 73.2g	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	NA	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	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	36% 13.6g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	27.2% 15.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Arrowhead with Salt	Chrysanthemum Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	47.4% 426μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.4% 0.65mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	50.2% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.26mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.7% 2.04mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72% 0.93mg	61.4% 0.8mg	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	10.2% 41μg	201% 803μg	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	1.5% 1.36mg	7.06% 6.35mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Arrowhead with Salt	Chrysanthemum Leaves	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	53% 531mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	69% 0.62mg	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	68.6% 5.5mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	56.2% 1.3mg	186% 4.28mg	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	128% 894mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	118% 3996mg	75.6% 2572mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	77% 1152mg	35.7% 535mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	29.3% 3.22mg	11mg per day for Men 19-50 years
Water	9.45% 350g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Arrowhead with Salt VS Chrysanthemum Leaves per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Arrowhead with Salt versus 1 lb of Chrysanthemum Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Arrowhead with Salt vs Chrysanthemum Leaves:

• 1 pound of Cooked Arrowhead with Salt has 2.2 times more Vitamin B3 and 2 times more Vitamin B5 than Chrysanthemum Leaves.
• While 1 lb of Raw Chrysanthemum Leaves contains more Vitamin A, 2.4 times more Vitamin B2 and 19.7 times more Vitamin B9 than Boiled and Drained Arrowhead with Salt.
• Both Cooked Arrowhead with Salt and Chrysanthemum Leaves provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.
• 1 pound of Cooked Arrowhead with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Arrowhead with Salt as well as Raw Chrysanthemum Leaves have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Arrowhead with Salt vs Chrysanthemum Leaves:

• 1 pound of Cooked Arrowhead with Salt has 1.5 times more Magnesium, 3.6 times more Phosphorus, 1.6 times more Potassium and 2.2 times more Sodium than Chrysanthemum Leaves.
• While 1 lb of Raw Chrysanthemum Leaves contains 16.7 times more Calcium, 1.9 times more Iron, 3.3 times more Manganese and 3.2 times more Zinc than Boiled and Drained Arrowhead with Salt.
• Both Cooked Arrowhead with Salt and Chrysanthemum Leaves contain similar levels of Copper and Water per one pound.
• 1 pound of Cooked Arrowhead with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Arrowhead with Salt as well as Raw Chrysanthemum Leaves lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Arrowhead with Salt has 3.3 times more Energy, 5.4 times more Carbohydrate and 1.3 times more Protein than Chrysanthemum Leaves.
• 1 pound of Chrysanthemum Leaves provide inadequate amounts of Energy