Comparing Nutrients in 1 pound Garland Chrysanthemum VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Garland Chrysanthemum	44%	16%	40%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Garland Chrysanthemum	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	3.75% 109kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	NA	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	NA	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	NA	1.12% 0.19g	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	14% 18g	130g per day for Men 19-50 years
Sugars	NA	15.6% 11.3g	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	8.2% 5.94g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	36% 13.6g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	27.2% 15.2g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Garland Chrysanthemum	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	58.5% 526μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.2% 0.65mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.4% 0.8mg	27.6% 0.36mg	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	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1323% 1588μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garland Chrysanthemum	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	53% 531mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	37.8% 0.34mg	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	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	186% 4.28mg	20.7% 0.48mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	75.6% 2572mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	35.7% 535mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.22mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Garland Chrysanthemum vs Cooked Ripe Red Tomatoes:

• Raw Garland Chrysanthemum has 4.8 times more Vitamin A, 3.6 times more Vitamin B1, 6.5 times more Vitamin B2, 1.7 times more Vitamin B5, 2.2 times more Vitamin B6, 13.6 times more Vitamin B9 and 125 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 16.3 times more Vitamin C than Raw Garland Chrysanthemum.
• Both Raw Garland Chrysanthemum and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3 per 1 lb.
• Both Raw Garland Chrysanthemum as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Garland Chrysanthemum vs Cooked Ripe Red Tomatoes:

• Raw Garland Chrysanthemum has 10.6 times more Calcium, 1.8 times more Copper, 3.4 times more Iron, 3.6 times more Magnesium, 9 times more Manganese, 1.9 times more Phosphorus, 2.6 times more Potassium, 10.7 times more Sodium and 5.1 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Raw Garland Chrysanthemum and Cooked Ripe Red Tomatoes have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Garland Chrysanthemum has 4.3 times more Fiber and 3.5 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Carbohydrate than Raw Garland Chrysanthemum.
• Both Raw Garland Chrysanthemum as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 1 lb.