Comparing Nutrients in 1 pound Almonds VS Boiled Garland Chrysanthemum

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Garland Chrysanthemum	27%	3%	70%

Macro Nutrients

	Almonds	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	91% 2626kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	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	75% 98g	15% 19.5g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	171% 96g	13.3% 7.44g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	0% 0μg	65% 585μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	20.4% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	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	0% 0mg	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	775% 116mg	75.6% 11.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	539% 647μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	122% 1220mg	31.3% 313mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	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	210% 17mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	70% 1.6mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	76% 2581mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.54% 20g	11.3% 420g	3700g per day for Men 19-50 years

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

• Almonds have 9.8 times more Vitamin B1, 7.1 times more Vitamin B2, 5 times more Vitamin B3, 11.2 times more Vitamin B5 and 10.3 times more Vitamin E than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Boiled and Drained Garland Chrysanthemum have similar amounts of Vitamin B6 and Vitamin B9 per 1 lb.
• Both Almonds 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 Almonds vs Boiled Garland Chrysanthemum:

• Almonds have 3.9 times more Calcium, 7.8 times more Copper, 15 times more Magnesium, 6.1 times more Manganese, 11.2 times more Phosphorus, 1.3 times more Potassium, 13.7 times more Selenium and 15.6 times more Zinc than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 53 times more Sodium and 21 times more Water than Almonds.
• Both Almonds and Boiled and Drained Garland Chrysanthemum have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 29 times more Energy, 554.8 times more Fat, 172.8 times more Saturated Fat, 362.5 times more Omega 6, 5 times more Carbohydrate, 2.2 times more Sugars, 5.4 times more Fiber and 12.9 times more Protein than Boiled and Drained Garland Chrysanthemum.
• Both Almonds as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.