Comparing Nutrients in 300 calories Boiled Garland Chrysanthemum VS Florida Oranges

Weight per 300 calories

• Boiled Garland Chrysanthemum: 1500g
• Florida Oranges: 652g

Raw Florida Oranges have 2.3 times more energy per unit of mass than Boiled and Drained Garland Chrysanthemum, which is low in comparison to other foods. Boiled Garland Chrysanthemum having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Garland Chrysanthemum or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Boiled Garland Chrysanthemum	27%	3%	70%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Boiled Garland Chrysanthemum	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.7% 64.7g	58% 75.3g	130g per day for Men 19-50 years
Sugars	41.6% 30g	82.2% 59.6g	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	91% 34.5g	41% 15.7g	38g per day for Men 19-50 years
Protein	44% 24.6g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Garland Chrysanthemum	Florida Oranges	Recommended Dietary Allowance
Vitamin A	215% 1935μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.3% 0.32mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.5% 11mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	25.6% 0.33mg	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	188% 750μg	27.7% 111μg	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	398% 359mg	326% 293mg	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	250% 37.5mg	7.83% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1784% 2141μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garland Chrysanthemum	Florida Oranges	Recommended Dietary Allowance
Calcium	104% 1035mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	28.3% 0.25mg	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	701% 56mg	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	232% 5.33mg	6.8% 0.16mg	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	92% 645mg	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	251% 8535mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	8.2% 4.5μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	53% 795mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	37.5% 1387g	15.4% 568g	3700g per day for Men 19-50 years

Boiled Garland Chrysanthemum VS Florida Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Garland Chrysanthemum or Florida Oranges?

Lets compare vitamin content per 300 calories of Boiled Garland Chrysanthemum vs Florida Oranges:

• 300 calories of Boiled Garland Chrysanthemum have 27 times more Vitamin A, 9.2 times more Vitamin B2, 4.1 times more Vitamin B3, 5.3 times more Vitamin B6, 6.8 times more Vitamin B9, 1.2 times more Vitamin C, 31.9 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 2.1 times more Vitamin B1 and 2.6 times more Vitamin B5 than Boiled and Drained Garland Chrysanthemum.
• 300 calories of Florida Oranges have insufficient amounts of Vitamin K
• Both Boiled and Drained Garland Chrysanthemum as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Garland Chrysanthemum vs Florida Oranges:

• 300 calories of Boiled Garland Chrysanthemum have 3.7 times more Calcium, 7.8 times more Copper, 95.6 times more Iron, 4.1 times more Magnesium, 34 times more Manganese, 8.2 times more Phosphorus, 7.7 times more Potassium, 1.4 times more Selenium, more Sodium, 5.8 times more Zinc and 2.4 times more Water than Florida Oranges.
• 300 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Garland Chrysanthemum have 2.2 times more Fiber and 5.4 times more Protein than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 2 times more Sugars than Boiled and Drained Garland Chrysanthemum.
• Both Boiled Garland Chrysanthemum and Florida Oranges offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Boiled and Drained Garland Chrysanthemum as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.