Comparing Nutrients in 5 ounces Boiled Swiss Chard with Salt VS Boiled Garland Chrysanthemum with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard with Salt	30%	3%	67%
Boiled Garland Chrysanthemum with Salt	27%	3%	70%

Macro Nutrients

	Boiled Swiss Chard with Salt	Boiled Garland Chrysanthemum with Salt	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.13% 0.13g	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	4.5% 5.85g	4.7% 6.1g	130g per day for Men 19-50 years
Sugars	2.15% 1.56g	3.93% 2.85g	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	7.83% 2.98g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	4.76% 2.66g	4.15% 2.32g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard with Salt	Boiled Garland Chrysanthemum with Salt	Recommended Dietary Allowance
Vitamin A	48% 434μg	20.3% 183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.38% 0.12mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	6.38% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.62% 0.23mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.27% 0.12mg	13% 0.17mg	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	17.7% 71μg	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	28.3% 25.5mg	37.6% 34mg	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	18% 2.68mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	387% 464μg	169% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard with Salt	Boiled Garland Chrysanthemum with Salt	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	21% 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	40% 3.2mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	20.6% 0.47mg	22% 0.5mg	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	6.7% 46.8mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	23.7% 807mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	39.2% 588mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.55% 131g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Swiss Chard with Salt VS Boiled Garland Chrysanthemum with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Swiss Chard with Salt versus 5 oz of Boiled Garland Chrysanthemum with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Swiss Chard with Salt vs Boiled Garland Chrysanthemum with Salt:

• 5 ounces of Boiled Swiss Chard with Salt have 2.4 times more Vitamin A, 1.6 times more Vitamin B1, 3.9 times more Vitamin B5 and 2.3 times more Vitamin K than Boiled Garland Chrysanthemum with Salt.
• While 5 oz of Boiled and Drained Garland Chrysanthemum with Salt contain 1.9 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B6, 5.6 times more Vitamin B9, 1.3 times more Vitamin C and 1.3 times more Vitamin E than Boiled and Drained Swiss Chard with Salt.
• 5 ounces of Boiled Garland Chrysanthemum with Salt have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Boiled and Drained Swiss Chard with Salt as well as Boiled and Drained Garland Chrysanthemum with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Swiss Chard with Salt vs Boiled Garland Chrysanthemum with Salt:

• 5 ounces of Boiled Swiss Chard with Salt have 1.2 times more Copper, 4.8 times more Magnesium, 1.4 times more Sodium and 1.7 times more Zinc than Boiled Garland Chrysanthemum with Salt.
• While 5 oz of Boiled and Drained Garland Chrysanthemum with Salt contain 1.7 times more Iron and 1.3 times more Phosphorus than Boiled and Drained Swiss Chard with Salt.
• Both Boiled Swiss Chard with Salt and Boiled Garland Chrysanthemum with Salt contain similar levels of Calcium, Manganese, Potassium and Water per five ounces.
• 5 ounces of Boiled Garland Chrysanthemum with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Swiss Chard with Salt as well as Boiled and Drained Garland Chrysanthemum with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Garland Chrysanthemum with Salt contain 1.8 times more Sugars than Boiled and Drained Swiss Chard with Salt.
• Both Boiled Swiss Chard with Salt and Boiled Garland Chrysanthemum with Salt offer comparable quantities of Carbohydrate, Fiber and Protein per five ounces.
• Both Boiled and Drained Swiss Chard with Salt as well as Boiled and Drained Garland Chrysanthemum with Salt provide inadequate amounts of Energy in five ounces.