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

Weight per 300 calories

• Chrysanthemum Leaves: 1250g
• Cooked Artichokes with Salt: 588g

Boiled and Drained Artichokes with Salt have 2.1 times more energy per unit of mass than Raw Chrysanthemum Leaves, which is low in comparison to other foods. Chrysanthemum Leaves having very low energy density.

Which food has more nutrients per 300 calories - Chrysanthemum Leaves or Cooked Artichokes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Chrysanthemum Leaves	44%	17%	39%
Cooked Artichokes with Salt	19%	5%	76%

Macro Nutrients

	Chrysanthemum Leaves	Cooked Artichokes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	NA	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	NA	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	NA	3.63% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.6g	51.5% 67g	130g per day for Men 19-50 years
Sugars	NA	8.03% 5.82g	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	0.16% 0.12g	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	% 1.4g	g per day for Men 19-50 years
Sucrose	NA	% 4.3g	g per day for Men 19-50 years
Fiber	99% 37.5g	88.2% 33.5g	38g per day for Men 19-50 years
Protein	75% 42g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Chrysanthemum Leaves	Cooked Artichokes with Salt	Recommended Dietary Allowance
Vitamin A	131% 1175μg	0.65% 5.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.63mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	40.3% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.5% 6.64mg	41% 6.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.3% 2.76mg	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	36.7% 0.48mg	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	131% 524μg	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	48.4% 43.5mg	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	NA	7.45% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	72.5% 87μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chrysanthemum Leaves	Cooked Artichokes with Salt	Recommended Dietary Allowance
Calcium	146% 1463mg	12.4% 124mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	83% 0.75mg	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	359% 28.8mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	59% 247mg	420mg per day for Men 19-50 years
Manganese	513% 11.8mg	57.5% 1.32mg	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	61.3% 429mg	700mg per day for Men 19-50 years
Potassium	208% 7088mg	49.5% 1682mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	2.14% 1.18μg	55μg per day for Men 19-50 years
Sodium	98% 1475mg	116% 1741mg	1500mg per day for Men 19-50 years
Zinc	80.7% 8.88mg	21.4% 2.35mg	11mg per day for Men 19-50 years
Water	31% 1143g	13.4% 495g	3700g per day for Men 19-50 years

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

• Raw Chrysanthemum Leaves have 199.8 times more Vitamin A, 5.5 times more Vitamin B1, 3.4 times more Vitamin B2, 2 times more Vitamin B5, 4.6 times more Vitamin B6 and 4.2 times more Vitamin B9 than Boiled and Drained Artichokes with Salt.
• While Boiled and Drained Artichokes with Salt contain 2.5 times more Vitamin C than Raw Chrysanthemum Leaves.
• Both Raw Chrysanthemum Leaves and Boiled and Drained Artichokes with Salt have similar amounts of Vitamin B3 per 300 kcal.
• Both Raw Chrysanthemum Leaves as well as Boiled and Drained Artichokes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Chrysanthemum Leaves have 11.8 times more Calcium, 2.3 times more Copper, 8 times more Iron, 1.6 times more Magnesium, 8.9 times more Manganese, 1.6 times more Phosphorus, 4.2 times more Potassium, 3.2 times more Selenium, 3.8 times more Zinc and 2.3 times more Water than Boiled and Drained Artichokes with Salt.
• Both Raw Chrysanthemum Leaves and Boiled and Drained Artichokes with Salt have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Chrysanthemum Leaves have 3.5 times more Fat and 2.5 times more Protein than Boiled and Drained Artichokes with Salt.
• While Boiled and Drained Artichokes with Salt contain 1.8 times more Carbohydrate than Raw Chrysanthemum Leaves.
• Both Raw Chrysanthemum Leaves and Boiled and Drained Artichokes with Salt have similar amounts of Energy and Fiber per 300 kcal.
• Both Raw Chrysanthemum Leaves as well as Boiled and Drained Artichokes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.