Comparing Nutrients in 500 calories Yellow Sweet Corn VS Boiled Garland Chrysanthemum

Weight per 500 calories

• Yellow Sweet Corn: 581g
• Boiled Garland Chrysanthemum: 2500g

Yellow Sweet Corn has 4.3 times more energy per 100g than Boiled Garland Chrysanthemum. It has average energy density when compared to other foods. Boiled and Drained Garland Chrysanthemum having very low energy density.

Discover which food has more nutrients per 500 calories - Yellow Sweet Corn or Boiled Garland Chrysanthemum?

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Boiled Garland Chrysanthemum	27%	3%	70%

Macro Nutrients

	Yellow Sweet Corn	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.1% 7.85g	2.3% 2.25g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	5.1% 0.081g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	16% 2.74g	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	83.6% 109g	83% 108g	130g per day for Men 19-50 years
Sugars	50.2% 36.4g	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	15.6% 11.3g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 5.17g	NA	g per day for Men 19-50 years
Fiber	30.6% 11.6g	151% 57.5g	38g per day for Men 19-50 years
Protein	34% 19g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	5.8% 52.3μg	358% 3225μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	43.8% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	308% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.3% 10.3mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.6% 0.54mg	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	61% 244μg	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	44% 39.5mg	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	2.7% 0.41mg	417% 62.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.45% 1.74μg	2973% 3568μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Corn	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	1.16% 11.6mg	173% 1725mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	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	37.8% 3.02mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	51.2% 215mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	41.2% 0.95mg	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	74% 517mg	154% 1075mg	700mg per day for Men 19-50 years
Potassium	46% 1570mg	418% 14225mg	3400mg per day for Men 19-50 years
Selenium	6.34% 3.5μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	5.8% 87.2mg	88.3% 1325mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.67mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	12% 442g	62.5% 2312g	3700g per day for Men 19-50 years

Yellow Sweet Corn VS Boiled Garland Chrysanthemum Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Yellow Sweet Corn or Boiled Garland Chrysanthemum?

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

• 500 calories of Yellow Sweet Corn have 1.7 times more Vitamin B1 and 4 times more Vitamin B5 than Boiled Garland Chrysanthemum.
• While 500 kcal of Boiled and Drained Garland Chrysanthemum contain 61.6 times more Vitamin A, 12.5 times more Vitamin B2, 1.7 times more Vitamin B3, 5.5 times more Vitamin B6, 5.1 times more Vitamin B9, 15.1 times more Vitamin C, 153.6 times more Vitamin E and 2045.4 times more Vitamin K than Raw Yellow Sweet Corn.
• 500 calories of Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Yellow Sweet Corn as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Yellow Sweet Corn vs Boiled Garland Chrysanthemum:

• 500 kcal of Boiled and Drained Garland Chrysanthemum contain 148.4 times more Calcium, 10.6 times more Copper, 30.9 times more Iron, 2.1 times more Magnesium, 9.4 times more Manganese, 2.1 times more Phosphorus, 9.1 times more Potassium, 2.2 times more Selenium, 15.2 times more Sodium, 1.9 times more Zinc and 5.2 times more Water than Raw Yellow Sweet Corn.
• 500 calories of Yellow Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Yellow Sweet Corn have 3.2 times more Omega 6 than Boiled Garland Chrysanthemum.
• While 500 kcal of Boiled and Drained Garland Chrysanthemum contain 1.4 times more Sugars, 4.9 times more Fiber and 2.2 times more Protein than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Boiled Garland Chrysanthemum offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Garland Chrysanthemum provide inadequate amounts of Omega 6
• Both Raw Yellow Sweet Corn as well as Boiled and Drained Garland Chrysanthemum provide inadequate amounts of Omega 3 in 500 calories.