Comparing Nutrients in 300 calories Garland Chrysanthemum VS Yellow Sweet Corn

Weight per 300 calories

• Garland Chrysanthemum: 1250g
• Yellow Sweet Corn: 349g

Raw Yellow Sweet Corn has 3.6 times more energy per unit of mass than Raw Garland Chrysanthemum, which is average in comparison to other foods. Garland Chrysanthemum having very low energy density.

Discover which food has more nutrients per 300 calories - Garland Chrysanthemum or Yellow Sweet Corn?

Macros Ratio

	Protein	Fat	Carbs
Garland Chrysanthemum	44%	16%	40%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Garland Chrysanthemum	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	NA	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	NA	3.05% 0.049g	1.6g per day for Men 19-50 years
Omega 6	NA	9.7% 1.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.8g	50% 65.2g	130g per day for Men 19-50 years
Sugars	NA	30% 22g	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	9.33% 6.77g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 3.1g	g per day for Men 19-50 years
Fiber	99% 37.5g	18.4% 6.98g	38g per day for Men 19-50 years
Protein	75% 42g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Garland Chrysanthemum	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	161% 1450μg	3.5% 31.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.63mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	14.8% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.5% 6.64mg	38.6% 6.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.3% 2.76mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	25% 0.32mg	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	553% 2213μg	36.6% 147μg	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	19.4% 17.5mg	26.4% 23.7mg	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	1.63% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3646% 4375μg	0.87% 1.05μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garland Chrysanthemum	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	146% 1463mg	0.7% 6.98mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	21% 0.19mg	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	358% 28.6mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	513% 11.8mg	24.7% 0.57mg	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	96% 675mg	44.4% 310mg	700mg per day for Men 19-50 years
Potassium	208% 7088mg	27.7% 942mg	3400mg per day for Men 19-50 years
Selenium	NA	3.8% 2.1μg	55μg per day for Men 19-50 years
Sodium	98% 1475mg	3.5% 52.3mg	1500mg per day for Men 19-50 years
Zinc	80.7% 8.88mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	31% 1143g	7.17% 265g	3700g per day for Men 19-50 years

Garland Chrysanthemum VS Yellow Sweet Corn Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Garland Chrysanthemum or Yellow Sweet Corn?

Lets compare vitamin content per 300 calories of Garland Chrysanthemum vs Yellow Sweet Corn:

• 300 calories of Garland Chrysanthemum have 46.2 times more Vitamin A, 3 times more Vitamin B1, 9.4 times more Vitamin B2, 6.8 times more Vitamin B6, 15.1 times more Vitamin B9 and 4180.6 times more Vitamin K than Yellow Sweet Corn.
• While 300 kcal of Raw Yellow Sweet Corn contain 1.4 times more Vitamin C than Raw Garland Chrysanthemum.
• Both Garland Chrysanthemum and Yellow Sweet Corn provide similar amounts of Vitamin B3 and Vitamin B5 per 300 calories.
• 300 calories of Yellow Sweet Corn have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Garland Chrysanthemum as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Garland Chrysanthemum vs Yellow Sweet Corn:

• 300 calories of Garland Chrysanthemum have 209.6 times more Calcium, 9.1 times more Copper, 15.8 times more Iron, 3.1 times more Magnesium, 20.7 times more Manganese, 2.2 times more Phosphorus, 7.5 times more Potassium, 28.2 times more Sodium, 5.5 times more Zinc and 4.3 times more Water than Yellow Sweet Corn.
• 300 calories of Yellow Sweet Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Garland Chrysanthemum have 1.5 times more Fat, 5.4 times more Fiber and 3.7 times more Protein than Yellow Sweet Corn.
• While 300 kcal of Raw Yellow Sweet Corn contain 1.7 times more Carbohydrate than Raw Garland Chrysanthemum.
• Both Garland Chrysanthemum and Yellow Sweet Corn offer comparable quantities of Energy per 300 calories.