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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 1 lb of Boiled and Drained Garland Chrysanthemum contains 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 Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Garland Chrysanthemum contain similar levels of Calcium and Water per one pound.
• Both Raw Oranges with Peel as well as Boiled and Drained Garland Chrysanthemum lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

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