Comparing Nutrients in 5 ounces Garland Chrysanthemum VS Boiled Garland Chrysanthemum

Macros Ratio

	Protein	Fat	Carbs
Garland Chrysanthemum	44%	16%	40%
Boiled Garland Chrysanthemum	27%	3%	70%

Macro Nutrients

	Garland Chrysanthemum	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	1.17% 34kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	NA	0.097% 0.031g	32g per day for Men 19-50 years
Omega 3	NA	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	NA	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.3% 4.3g	4.7% 6.1g	130g per day for Men 19-50 years
Sugars	NA	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	11% 4.25g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	4.15% 2.32g	56g per day for Men 19-50 years

Vitamins

	Garland Chrysanthemum	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	18.3% 164μg	20.3% 183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	6.38% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.27% 0.31mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	62.7% 251μg	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	2.2% 2mg	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	NA	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	413% 496μg	169% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garland Chrysanthemum	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	16.6% 166mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	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	40.6% 3.25mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	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	11% 76.5mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	23.7% 807mg	3400mg per day for Men 19-50 years
Selenium	NA	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	11% 167mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	9.15% 1mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.54% 131g	3700g per day for Men 19-50 years

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

• Raw Garland Chrysanthemum has 6.2 times more Vitamin B1, 5.3 times more Vitamin B5, 1.5 times more Vitamin B6, 3.5 times more Vitamin B9 and 2.5 times more Vitamin K than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 1.4 times more Vitamin B3 and 17.1 times more Vitamin C than Raw Garland Chrysanthemum.
• Both Raw Garland Chrysanthemum and Boiled and Drained Garland Chrysanthemum have similar amounts of Vitamin A and Vitamin B2 per 5 oz.
• Both Raw Garland Chrysanthemum as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Garland Chrysanthemum vs Boiled Garland Chrysanthemum:

• Raw Garland Chrysanthemum has 1.7 times more Calcium, 1.8 times more Magnesium, 2.7 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Sodium and 3.6 times more Zinc than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 1.6 times more Iron than Raw Garland Chrysanthemum.
• Both Raw Garland Chrysanthemum and Boiled and Drained Garland Chrysanthemum have similar amounts of Copper, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Garland Chrysanthemum has 1.3 times more Fiber and 2 times more Protein than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 1.4 times more Carbohydrate than Raw Garland Chrysanthemum.
• Both Raw Garland Chrysanthemum as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 5 oz.