Comparing Nutrients in 7 ounces Broccoli VS Boiled Garland Chrysanthemum with Salt

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Garland Chrysanthemum with Salt	27%	3%	70%

Macro Nutrients

	Broccoli	Boiled Garland Chrysanthemum with Salt	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	NA	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	6.58% 8.55g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	5.5% 4g	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	1.86% 1.35g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	12% 4.56g	38g per day for Men 19-50 years
Protein	10% 5.6g	5.8% 3.25g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Garland Chrysanthemum with Salt	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	28.4% 256μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	8.93% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	1.67% 0.083mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	18% 0.23mg	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	31.3% 125μg	25% 99μg	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	197% 177mg	52.7% 47.4mg	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	10.3% 1.55mg	33% 4.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	236% 283μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Garland Chrysanthemum with Salt	Recommended Dietary Allowance
Calcium	9.33% 93mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	29.3% 0.26mg	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	18% 1.45mg	93% 7.42mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	30.6% 0.7mg	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	18.7% 131mg	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	33.2% 1129mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	38.2% 574mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Boiled Garland Chrysanthemum with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli versus 7 oz of Boiled Garland Chrysanthemum with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli vs Boiled Garland Chrysanthemum with Salt:

• 7 ounces of Broccoli have 3.4 times more Vitamin B1, 13.6 times more Vitamin B5, 1.5 times more Vitamin B6, 1.3 times more Vitamin B9 and 3.7 times more Vitamin C than Boiled Garland Chrysanthemum with Salt.
• While 7 oz of Boiled and Drained Garland Chrysanthemum with Salt contain 4.2 times more Vitamin A, 1.4 times more Vitamin B2, 3.2 times more Vitamin E and 1.4 times more Vitamin K than Raw Broccoli.
• Both Broccoli and Boiled Garland Chrysanthemum with Salt provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Boiled Garland Chrysanthemum with Salt have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Raw Broccoli as well as Boiled and Drained Garland Chrysanthemum with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli vs Boiled Garland Chrysanthemum with Salt:

• 7 ounces of Broccoli have 1.5 times more Phosphorus, 8.3 times more Selenium and 2.1 times more Zinc than Boiled Garland Chrysanthemum with Salt.
• While 7 oz of Boiled and Drained Garland Chrysanthemum with Salt contain 1.5 times more Calcium, 2.7 times more Copper, 5.1 times more Iron, 1.7 times more Manganese, 1.8 times more Potassium and 8.8 times more Sodium than Raw Broccoli.
• Both Broccoli and Boiled Garland Chrysanthemum with Salt contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Boiled Garland Chrysanthemum with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli have 1.5 times more Carbohydrate and 1.7 times more Protein than Boiled Garland Chrysanthemum with Salt.
• Both Broccoli and Boiled Garland Chrysanthemum with Salt offer comparable quantities of Sugars and Fiber per seven ounces.
• Both Raw Broccoli as well as Boiled and Drained Garland Chrysanthemum with Salt provide inadequate amounts of Energy in seven ounces.