Comparing Nutrients in 300 calories Garland Chrysanthemum VS Almonds

Weight per 300 calories

• Garland Chrysanthemum: 1250g
• Almonds: 51.8g

Almonds have 24.1 times more energy per unit of mass than Raw Garland Chrysanthemum, which is very high in comparison to other foods. Garland Chrysanthemum having very low energy density.

Which food has more nutrients per 300 calories - Garland Chrysanthemum or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Garland Chrysanthemum	44%	16%	40%
Almonds	14%	72%	14%

Macro Nutrients

	Garland Chrysanthemum	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	NA	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	NA	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	37.6% 6.4g	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	8.6% 11g	130g per day for Men 19-50 years
Sugars	NA	3.1% 2.25g	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	0.079% 0.057g	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	% 0.088g	g per day for Men 19-50 years
Sucrose	NA	% 2.05g	g per day for Men 19-50 years
Fiber	99% 37.5g	17% 6.48g	38g per day for Men 19-50 years
Protein	75% 42g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Garland Chrysanthemum	Almonds	Recommended Dietary Allowance
Vitamin A	161% 1450μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.63mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.5% 6.64mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.3% 2.76mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	553% 2213μg	5.7% 22.8μg	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	0% 0mg	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	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3646% 4375μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garland Chrysanthemum	Almonds	Recommended Dietary Allowance
Calcium	146% 1463mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	59.4% 0.53mg	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	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	513% 11.8mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	208% 7088mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	NA	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	98% 1475mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	80.7% 8.88mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	31% 1143g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Garland Chrysanthemum vs Almonds:

• Raw Garland Chrysanthemum has more Vitamin A, 15.3 times more Vitamin B1, 3.1 times more Vitamin B2, 3.5 times more Vitamin B3, 11.3 times more Vitamin B5, 31 times more Vitamin B6, 97 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Raw Garland Chrysanthemum as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Garland Chrysanthemum vs Almonds:

• Raw Garland Chrysanthemum has 10.5 times more Calcium, 3.2 times more Copper, 14.9 times more Iron, 2.9 times more Magnesium, 10.4 times more Manganese, 2.7 times more Phosphorus, 18.7 times more Potassium, 2846.8 times more Sodium, 5.5 times more Zinc and 500 times more Water than Almonds.

Comparison of macro-nutrients per 300 calories:

• Raw Garland Chrysanthemum has 3.4 times more Carbohydrate, 5.8 times more Fiber and 3.8 times more Protein than Almonds.
• While Almonds contain 3.7 times more Fat than Raw Garland Chrysanthemum.
• Both Raw Garland Chrysanthemum and Almonds have similar amounts of Energy per 300 kcal.
• Both Raw Garland Chrysanthemum as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.