Comparing Nutrients in 300 calories Cooked Asparagus with Salt VS Chrysanthemum Leaves

Weight per 300 calories

• Cooked Asparagus with Salt: 1364g
• Chrysanthemum Leaves: 1250g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Cooked Asparagus with Salt or Chrysanthemum Leaves?

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus with Salt	34%	7%	59%
Chrysanthemum Leaves	44%	17%	39%

Macro Nutrients

	Cooked Asparagus with Salt	Chrysanthemum Leaves	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.65g	NA	32g per day for Men 19-50 years
Omega 3	24.7% 0.4g	NA	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	29% 37.6g	130g per day for Men 19-50 years
Sugars	24.5% 17.7g	NA	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	15% 10.8g	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	% 5.73g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	71.8% 27.3g	99% 37.5g	38g per day for Men 19-50 years
Protein	58.4% 32.7g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus with Salt	Chrysanthemum Leaves	Recommended Dietary Allowance
Vitamin A	75.8% 682μg	131% 1175μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	135% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	41.5% 6.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.4% 3.07mg	55.3% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	169% 2.2mg	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	508% 2032μg	553% 2213μg	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	117% 105mg	19.4% 17.5mg	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	136% 20.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	575% 690μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus with Salt	Chrysanthemum Leaves	Recommended Dietary Allowance
Calcium	31.4% 314mg	146% 1463mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	190% 1.7mg	0.9mg per day for Men 19-50 years
Fluoride	7.47% 299μg	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	155% 12.4mg	359% 28.8mg	8mg per day for Men 19-50 years
Magnesium	45.5% 191mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	513% 11.8mg	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	105% 736mg	96% 675mg	700mg per day for Men 19-50 years
Potassium	90% 3055mg	208% 7088mg	3400mg per day for Men 19-50 years
Selenium	151% 83μg	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	218% 3273mg	98% 1475mg	1500mg per day for Men 19-50 years
Zinc	74.4% 8.2mg	80.7% 8.88mg	11mg per day for Men 19-50 years
Water	34% 1263g	31% 1143g	3700g per day for Men 19-50 years

Cooked Asparagus With Salt VS Chrysanthemum Leaves Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Asparagus with Salt or Chrysanthemum Leaves?

Lets compare vitamin content per 300 calories of Cooked Asparagus with Salt vs Chrysanthemum Leaves:

• 300 calories of Cooked Asparagus with Salt have 1.4 times more Vitamin B1, 2.2 times more Vitamin B3 and 6 times more Vitamin C than Chrysanthemum Leaves.
• While 300 kcal of Raw Chrysanthemum Leaves contain 1.7 times more Vitamin A and 2 times more Vitamin B6 than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Chrysanthemum Leaves provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per 300 calories.
• Both Boiled and Drained Asparagus with Salt as well as Raw Chrysanthemum Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Asparagus with Salt vs Chrysanthemum Leaves:

• 300 calories of Cooked Asparagus with Salt have 1.3 times more Copper, 22.2 times more Selenium and 2.2 times more Sodium than Chrysanthemum Leaves.
• While 300 kcal of Raw Chrysanthemum Leaves contain 4.7 times more Calcium, 2.3 times more Iron, 2.1 times more Magnesium, 5.6 times more Manganese and 2.3 times more Potassium than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Chrysanthemum Leaves contain similar levels of Phosphorus, Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Asparagus with Salt have 1.5 times more Carbohydrate than Chrysanthemum Leaves.
• While 300 kcal of Raw Chrysanthemum Leaves contain 2.3 times more Fat, 1.4 times more Fiber and 1.3 times more Protein than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Chrysanthemum Leaves offer comparable quantities of Energy per 300 calories.