Comparing Nutrients in 1 pound Garland Chrysanthemum VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Garland Chrysanthemum	44%	16%	40%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Garland Chrysanthemum	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	3.75% 109kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	NA	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	NA	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.7g	79.6% 103g	130g per day for Men 19-50 years
Sugars	NA	2% 1.45g	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	36% 13.6g	76.4% 29g	38g per day for Men 19-50 years
Protein	27.2% 15.2g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Garland Chrysanthemum	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	58.5% 526μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.2% 0.65mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.4% 0.8mg	42% 0.54mg	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	201% 803μg	147% 590μg	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	7.06% 6.35mg	6.05% 5.44mg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1323% 1588μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garland Chrysanthemum	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	53% 531mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	109% 0.98mg	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	130% 10.4mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	186% 4.28mg	85% 1.95mg	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	35% 245mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	75.6% 2572mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	NA	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	35.7% 535mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.22mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	11.2% 415g	8.2% 304g	3700g per day for Men 19-50 years

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

• Raw Garland Chrysanthemum has more Vitamin A, 2.5 times more Vitamin B2, 1.5 times more Vitamin B6, 1.4 times more Vitamin B9 and 41.7 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Raw Garland Chrysanthemum and Boiled All Types Kidney Beans have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin C per 1 lb.
• Both Raw Garland Chrysanthemum as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Garland Chrysanthemum vs Boiled Kidney Beans:

• Raw Garland Chrysanthemum has 3.3 times more Calcium, 2.2 times more Manganese, 1.4 times more Potassium, 118 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Copper, 1.3 times more Magnesium, 2.6 times more Phosphorus and 1.4 times more Zinc than Raw Garland Chrysanthemum.
• Both Raw Garland Chrysanthemum and Boiled All Types Kidney Beans have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans contain 5.3 times more Energy, 7.5 times more Carbohydrate, 2.1 times more Fiber and 2.6 times more Protein than Raw Garland Chrysanthemum.
• Both Raw Garland Chrysanthemum as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.