Comparing Nutrients in 1 pound Garland Chrysanthemum VS Boiled Garland Chrysanthemum

Macros Ratio

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

Macro Nutrients

	Garland Chrysanthemum	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	3.75% 109kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	NA	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	NA	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	10.5% 13.7g	15% 19.5g	130g per day for Men 19-50 years
Sugars	NA	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	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	27.5% 10.4g	38g per day for Men 19-50 years
Protein	27.2% 15.2g	13.3% 7.44g	56g per day for Men 19-50 years

Vitamins

	Garland Chrysanthemum	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	58.5% 526μg	65% 585μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.2% 0.65mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	20.4% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.4% 0.8mg	41% 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	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	7.06% 6.35mg	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	NA	75.6% 11.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1323% 1588μg	539% 647μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garland Chrysanthemum	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	53% 531mg	31.3% 313mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	67% 0.6mg	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	212% 17mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	186% 4.28mg	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	35% 245mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	75.6% 2572mg	76% 2581mg	3400mg per day for Men 19-50 years
Selenium	NA	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	35.7% 535mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.22mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11.3% 420g	3700g per day for Men 19-50 years

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

• Raw Garland Chrysanthemum has 6.2 times more Vitamin B1, 5.3 times more Vitamin B5, 1.5 times more Vitamin B6, 3.5 times more Vitamin B9 and 2.5 times more Vitamin K than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 1.4 times more Vitamin B3 and 17.1 times more Vitamin C than Raw Garland Chrysanthemum.
• Both Raw Garland Chrysanthemum and Boiled and Drained Garland Chrysanthemum have similar amounts of Vitamin A and Vitamin B2 per 1 lb.
• Both Raw Garland Chrysanthemum 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 Garland Chrysanthemum vs Boiled Garland Chrysanthemum:

• Raw Garland Chrysanthemum has 1.7 times more Calcium, 1.8 times more Magnesium, 2.7 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Sodium and 3.6 times more Zinc than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 1.6 times more Iron than Raw Garland Chrysanthemum.
• Both Raw Garland Chrysanthemum and Boiled and Drained Garland Chrysanthemum have similar amounts of Copper, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Garland Chrysanthemum has 1.3 times more Fiber and 2 times more Protein than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 1.4 times more Carbohydrate than Raw Garland Chrysanthemum.
• Both Raw Garland Chrysanthemum as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 1 lb.