Comparing Nutrients in 500 calories Chrysanthemum Leaves VS Baked White Potatoes

Weight per 500 calories

• Chrysanthemum Leaves: 2083g
• Baked White Potatoes: 544g

Baked Whole White Potatoes have 3.8 times more energy per unit of mass than Raw Chrysanthemum Leaves, which is average in comparison to other foods. Chrysanthemum Leaves having very low energy density.

Which food has more nutrients per 500 calories - Chrysanthemum Leaves or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Chrysanthemum Leaves	44%	17%	39%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Chrysanthemum Leaves	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	NA	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	NA	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.2% 62.7g	88% 115g	130g per day for Men 19-50 years
Sugars	NA	11.5% 8.3g	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	2.7% 1.96g	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	% 3.42g	g per day for Men 19-50 years
Sucrose	NA	% 2.17g	g per day for Men 19-50 years
Fiber	164% 62.5g	30% 11.4g	38g per day for Men 19-50 years
Protein	125% 70g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Chrysanthemum Leaves	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	218% 1958μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	226% 2.7mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	282% 3.67mg	88.2% 1.15mg	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	51.6% 207μg	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	76% 68.5mg	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	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chrysanthemum Leaves	Baked White Potatoes	Recommended Dietary Allowance
Calcium	244% 2438mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	317% 2.85mg	76.7% 0.69mg	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	599% 48mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	159% 667mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	854% 19.6mg	44.7% 1.03mg	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	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	347% 11813mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.25μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	164% 2458mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	134% 14.8mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	51.5% 1904g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Chrysanthemum Leaves vs Baked White Potatoes:

• Raw Chrysanthemum Leaves have 360.3 times more Vitamin A, 10.4 times more Vitamin B1, 12.8 times more Vitamin B2, 1.3 times more Vitamin B3, 2.2 times more Vitamin B5, 3.2 times more Vitamin B6 and 17.9 times more Vitamin B9 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.3 times more Vitamin C than Raw Chrysanthemum Leaves.
• Both Raw Chrysanthemum Leaves as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Chrysanthemum Leaves vs Baked White Potatoes:

• Raw Chrysanthemum Leaves have 44.9 times more Calcium, 4.1 times more Copper, 13.8 times more Iron, 4.5 times more Magnesium, 19.1 times more Manganese, 2.8 times more Phosphorus, 4 times more Potassium, 2.3 times more Selenium, 64.6 times more Sodium, 7.8 times more Zinc and 4.6 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 500 calories:

• Raw Chrysanthemum Leaves have 14.3 times more Fat, 5.5 times more Fiber and 6.1 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Carbohydrate than Raw Chrysanthemum Leaves.
• Both Raw Chrysanthemum Leaves and Baked Whole White Potatoes have similar amounts of Energy per 500 kcal.
• Both Raw Chrysanthemum Leaves as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.