Comparing Nutrients in 5 ounces Cooked Arrowhead with Salt VS Chrysanthemum Leaves

Macros Ratio

	Protein	Fat	Carbs
Cooked Arrowhead with Salt	22%	1%	77%
Chrysanthemum Leaves	44%	17%	39%

Macro Nutrients

	Cooked Arrowhead with Salt	Chrysanthemum Leaves	Recommended Dietary Allowance
Energy	3.8% 111kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	3.3% 4.27g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	11% 4.25g	38g per day for Men 19-50 years
Protein	11.4% 6.36g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Cooked Arrowhead with Salt	Chrysanthemum Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	15% 133μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.64mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	6.27% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.5% 0.29mg	19% 0.25mg	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	3.2% 12.8μg	62.7% 251μg	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	0.47% 0.43mg	2.2% 2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Arrowhead with Salt	Chrysanthemum Leaves	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	16.6% 166mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	21.6% 0.19mg	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	21.4% 1.7mg	40.8% 3.26mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	58% 1.34mg	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	40% 279mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	36.7% 1249mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	11% 167mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	9.15% 1mg	11mg per day for Men 19-50 years
Water	2.95% 109g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Arrowhead with Salt VS Chrysanthemum Leaves per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Arrowhead with Salt versus 5 oz of Chrysanthemum Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Arrowhead with Salt vs Chrysanthemum Leaves:

• 5 ounces of Cooked Arrowhead with Salt have 2.2 times more Vitamin B3 and 2 times more Vitamin B5 than Chrysanthemum Leaves.
• While 5 oz of Raw Chrysanthemum Leaves contain more Vitamin A, 2.4 times more Vitamin B2 and 19.7 times more Vitamin B9 than Boiled and Drained Arrowhead with Salt.
• Both Cooked Arrowhead with Salt and Chrysanthemum Leaves provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• 5 ounces of Cooked Arrowhead with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Arrowhead with Salt as well as Raw Chrysanthemum Leaves have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Arrowhead with Salt vs Chrysanthemum Leaves:

• 5 ounces of Cooked Arrowhead with Salt have 1.5 times more Magnesium, 3.6 times more Phosphorus, 1.6 times more Potassium and 2.2 times more Sodium than Chrysanthemum Leaves.
• While 5 oz of Raw Chrysanthemum Leaves contain 16.7 times more Calcium, 1.9 times more Iron, 3.3 times more Manganese and 3.2 times more Zinc than Boiled and Drained Arrowhead with Salt.
• Both Cooked Arrowhead with Salt and Chrysanthemum Leaves contain similar levels of Copper and Water per five ounces.
• 5 ounces of Cooked Arrowhead with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Arrowhead with Salt as well as Raw Chrysanthemum Leaves lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Arrowhead with Salt have 3.3 times more Energy, 5.4 times more Carbohydrate and 1.3 times more Protein than Chrysanthemum Leaves.
• 5 ounces of Chrysanthemum Leaves provide inadequate amounts of Energy