Comparing Nutrients in 1 pound Boiled Garland Chrysanthemum VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Boiled Garland Chrysanthemum	27%	3%	70%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Boiled Garland Chrysanthemum	Oranges with Peel	Recommended Dietary Allowance
Energy	3.13% 91kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	54% 70.3g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	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	27.5% 10.4g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	13.3% 7.44g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Garland Chrysanthemum	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	65% 585μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.4% 3.27mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	32.4% 0.42mg	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	56.7% 227μg	34% 136μg	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	120% 108mg	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	75.6% 11.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	539% 647μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garland Chrysanthemum	Oranges with Peel	Recommended Dietary Allowance
Calcium	31.3% 313mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	28.7% 0.26mg	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	212% 17mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	NA	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	28% 195mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	76% 2581mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11.3% 420g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Garland Chrysanthemum VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Garland Chrysanthemum versus 1 lb of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Garland Chrysanthemum vs Oranges with Peel :

• 1 pound of Boiled Garland Chrysanthemum has 9.9 times more Vitamin A, 3.2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 4.8 times more Vitamin B1, 7.9 times more Vitamin B5 and 3 times more Vitamin C than Boiled and Drained Garland Chrysanthemum.
• 1 pound of Boiled Garland Chrysanthemum have insufficient amounts of Vitamin B1 and Vitamin B5
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• Both Boiled and Drained Garland Chrysanthemum as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Boiled Garland Chrysanthemum vs Oranges with Peel :

• 1 pound of Boiled Garland Chrysanthemum has 2.3 times more Copper, 4.7 times more Iron, 1.3 times more Magnesium, 2 times more Phosphorus, 2.9 times more Potassium and 26.5 times more Sodium than Oranges with Peel .
• Both Boiled Garland Chrysanthemum and Oranges with Peel contain similar levels of Calcium and Water per one pound.
• Both Boiled and Drained Garland Chrysanthemum as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Garland Chrysanthemum has 1.3 times more Protein than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 3.2 times more Energy, 3.6 times more Carbohydrate and 2 times more Fiber than Boiled and Drained Garland Chrysanthemum.
• 1 pound of Boiled Garland Chrysanthemum provide inadequate amounts of Energy
• Both Boiled and Drained Garland Chrysanthemum as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one pound.