Comparing Nutrients in 5 ounces Boiled Garland Chrysanthemum VS Boiled Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Boiled Garland Chrysanthemum	27%	3%	70%
Boiled Yellow Sweet Corn	12%	12%	76%

Macro Nutrients

	Boiled Garland Chrysanthemum	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.097% 0.031g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.7% 6.1g	23% 29.7g	130g per day for Men 19-50 years
Sugars	3.93% 2.85g	8.88% 6.44g	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	1.54% 1.1g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 3.9g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	4.15% 2.32g	8.63% 4.83g	56g per day for Men 19-50 years

Vitamins

	Boiled Garland Chrysanthemum	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	20.3% 183μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.38% 1.02mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	22.5% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	15% 0.2mg	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	17.7% 71μg	8.15% 32.6μg	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	37.6% 34mg	8.66% 7.8mg	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	23.6% 3.54mg	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	169% 202μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garland Chrysanthemum	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	9.8% 98mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	7.7% 0.069mg	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	66.3% 5.3mg	7.97% 0.64mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	22% 0.5mg	10.3% 0.24mg	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	8.7% 61mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	23.7% 807mg	9.1% 309mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	3.54% 131g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Garland Chrysanthemum VS Boiled Yellow Sweet Corn per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Garland Chrysanthemum versus 5 oz of Boiled Yellow Sweet Corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Garland Chrysanthemum vs Boiled Yellow Sweet Corn:

• 5 ounces of Boiled Garland Chrysanthemum have 9.9 times more Vitamin A, 2.8 times more Vitamin B2, 2.2 times more Vitamin B9, 4.3 times more Vitamin C, 27.8 times more Vitamin E and 356.8 times more Vitamin K than Boiled Yellow Sweet Corn.
• While 5 oz of Boiled and Drained Yellow Sweet Corn contain 4.4 times more Vitamin B1, 2.3 times more Vitamin B3 and 18.9 times more Vitamin B5 than Boiled and Drained Garland Chrysanthemum.
• Both Boiled Garland Chrysanthemum and Boiled Yellow Sweet Corn provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Boiled Garland Chrysanthemum have insufficient amounts of Vitamin B1 and Vitamin B5
• 5 ounces of Boiled Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Garland Chrysanthemum as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Garland Chrysanthemum vs Boiled Yellow Sweet Corn:

• 5 ounces of Boiled Garland Chrysanthemum have 23 times more Calcium, 2.7 times more Copper, 8.3 times more Iron, 2.1 times more Manganese, 2.6 times more Potassium, 53 times more Sodium and 1.3 times more Water than Boiled Yellow Sweet Corn.
• While 5 oz of Boiled and Drained Yellow Sweet Corn contain 1.4 times more Magnesium, 1.8 times more Phosphorus and 3.1 times more Zinc than Boiled and Drained Garland Chrysanthemum.
• 5 ounces of Boiled Garland Chrysanthemum lack sufficient amounts of Zinc
• 5 ounces of Boiled Yellow Sweet Corn lack sufficient amounts of Calcium
• Both Boiled and Drained Garland Chrysanthemum as well as Boiled and Drained Yellow Sweet Corn lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Yellow Sweet Corn contain 4.8 times more Energy, 17.2 times more Omega 6, 4.9 times more Carbohydrate, 2.3 times more Sugars and 2.1 times more Protein than Boiled and Drained Garland Chrysanthemum.
• Both Boiled Garland Chrysanthemum and Boiled Yellow Sweet Corn offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled Garland Chrysanthemum provide inadequate amounts of Energy and Omega 6
• Both Boiled and Drained Garland Chrysanthemum as well as Boiled and Drained Yellow Sweet Corn provide inadequate amounts of Omega 3 in five ounces.