Comparing Nutrients in 500 calories Garland Chrysanthemum VS Boiled Garland Chrysanthemum

Weight per 500 calories

• Garland Chrysanthemum: 2083g
• Boiled Garland Chrysanthemum: 2500g

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

Which food has more nutrients per 500 calories - Garland Chrysanthemum or Boiled Garland Chrysanthemum?

Macros Ratio

	Protein	Fat	Carbs
Garland Chrysanthemum	44%	16%	40%
Boiled Garland Chrysanthemum	27%	3%	70%

Macro Nutrients

	Garland Chrysanthemum	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	2.3% 2.25g	97g per day for Men 19-50 years
Saturated Fat	NA	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	NA	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.4% 63g	83% 108g	130g per day for Men 19-50 years
Sugars	NA	69.3% 50.3g	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	164% 62.5g	151% 57.5g	38g per day for Men 19-50 years
Protein	125% 70g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Garland Chrysanthemum	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	269% 2417μg	358% 3225μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	226% 2.7mg	43.8% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	308% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	282% 3.67mg	227% 2.95mg	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	922% 3688μg	313% 1250μg	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	32.4% 29mg	664% 598mg	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	417% 62.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6076% 7292μg	2973% 3568μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garland Chrysanthemum	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	244% 2438mg	173% 1725mg	1000mg per day for Men 19-50 years
Copper	317% 2.85mg	369% 3.33mg	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	596% 47.7mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	159% 667mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	854% 19.6mg	386% 8.88mg	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	161% 1125mg	154% 1075mg	700mg per day for Men 19-50 years
Potassium	347% 11813mg	418% 14225mg	3400mg per day for Men 19-50 years
Selenium	NA	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	164% 2458mg	88.3% 1325mg	1500mg per day for Men 19-50 years
Zinc	134% 14.8mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	51.5% 1904g	62.5% 2312g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Garland Chrysanthemum vs Boiled Garland Chrysanthemum:

• Raw Garland Chrysanthemum has 5.2 times more Vitamin B1, 4.4 times more Vitamin B5, 1.2 times more Vitamin B6, 3 times more Vitamin B9 and 2 times more Vitamin K than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 1.3 times more Vitamin A, 1.3 times more Vitamin B2, 1.6 times more Vitamin B3 and 20.5 times more Vitamin C than Raw Garland Chrysanthemum.
• Both Raw Garland Chrysanthemum as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Garland Chrysanthemum vs Boiled Garland Chrysanthemum:

• Raw Garland Chrysanthemum has 1.4 times more Calcium, 1.5 times more Magnesium, 2.2 times more Manganese, 1.9 times more Sodium and 3 times more Zinc than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 2 times more Iron than Raw Garland Chrysanthemum.
• Both Raw Garland Chrysanthemum and Boiled and Drained Garland Chrysanthemum have similar amounts of Copper, Phosphorus, Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Garland Chrysanthemum has 5.2 times more Fat and 1.7 times more Protein than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 1.7 times more Carbohydrate than Raw Garland Chrysanthemum.
• Both Raw Garland Chrysanthemum and Boiled and Drained Garland Chrysanthemum have similar amounts of Energy and Fiber per 500 kcal.
• Both Raw Garland Chrysanthemum as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.