Comparing Nutrients in 1 pound Carrots VS Boiled Garland Chrysanthemum

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Garland Chrysanthemum	27%	3%	70%

Macro Nutrients

	Carrots	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	6.4% 186kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	15% 19.5g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	12.6% 9.1g	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	3.44% 2.5g	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	% 2.68g	NA	g per day for Men 19-50 years
Sucrose	% 16.3g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	13.3% 7.44g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	421% 3787μg	65% 585μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	20.4% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.6% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.5% 86μg	56.7% 227μg	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	29.7% 26.8mg	120% 108mg	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	20% 3mg	75.6% 11.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	539% 647μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	15% 150mg	31.3% 313mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	67% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.36% 14.5μg	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	17% 1.36mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	70% 1.6mg	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	22.7% 159mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	76% 2581mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11% 400g	11.3% 420g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Carrots vs Boiled Garland Chrysanthemum:

• Raw Carrots have 6.5 times more Vitamin A, 3.1 times more Vitamin B1, 1.4 times more Vitamin B3 and 6.5 times more Vitamin B5 than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 2.8 times more Vitamin B2, 2.6 times more Vitamin B9, 4.1 times more Vitamin C, 3.8 times more Vitamin E and 10.8 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Garland Chrysanthemum have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Carrots as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Carrots vs Boiled Garland Chrysanthemum:

• Raw Carrots have 1.3 times more Sodium than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 2.1 times more Calcium, 3 times more Copper, 12.5 times more Iron, 1.5 times more Magnesium, 2.5 times more Manganese and 1.8 times more Potassium than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Garland Chrysanthemum have similar amounts of Phosphorus, Zinc and Water per 1 lb.
• Both Raw Carrots as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Carrots have 2.1 times more Energy, 2.2 times more Carbohydrate, 2.4 times more Sugars and 1.2 times more Fiber than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 1.8 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.