Comparing Nutrients in 7 ounces Garland Chrysanthemum VS Boiled Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Garland Chrysanthemum	44%	16%	40%
Boiled Yellow Sweet Corn	12%	12%	76%

Macro Nutrients

	Garland Chrysanthemum	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	NA	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	NA	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	NA	6.84% 1.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.6% 6g	32% 41.6g	130g per day for Men 19-50 years
Sugars	NA	12.4% 9g	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	2.16% 1.57g	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	% 1.67g	g per day for Men 19-50 years
Sucrose	NA	% 5.44g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	12% 6.67g	12% 6.77g	56g per day for Men 19-50 years

Vitamins

	Garland Chrysanthemum	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.05mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	21.2% 0.28mg	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	88% 351μg	11.4% 45.6μg	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	3.1% 2.78mg	12% 11mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	579% 695μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garland Chrysanthemum	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	23.2% 232mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	11% 0.097mg	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	57% 4.54mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	81.4% 1.87mg	14.4% 0.33mg	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	15.3% 107mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	33% 1125mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Garland Chrysanthemum VS Boiled Yellow Sweet Corn per 7 oz

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

Lets compare vitamin content per 7 ounces of Garland Chrysanthemum vs Boiled Yellow Sweet Corn:

• 7 ounces of Garland Chrysanthemum have 8.9 times more Vitamin A, 1.4 times more Vitamin B1, 2.5 times more Vitamin B2, 1.3 times more Vitamin B6, 7.7 times more Vitamin B9 and 875 times more Vitamin K than Boiled Yellow Sweet Corn.
• While 7 oz of Boiled and Drained Yellow Sweet Corn contain 3.2 times more Vitamin B3, 3.6 times more Vitamin B5 and 3.9 times more Vitamin C than Raw Garland Chrysanthemum.
• 7 ounces of Garland Chrysanthemum have insufficient amounts of Vitamin C
• 7 ounces of Boiled Yellow Sweet Corn have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Garland Chrysanthemum as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Garland Chrysanthemum vs Boiled Yellow Sweet Corn:

• 7 ounces of Garland Chrysanthemum have 39 times more Calcium, 2.8 times more Copper, 5.1 times more Iron, 1.2 times more Magnesium, 5.6 times more Manganese, 2.6 times more Potassium, 118 times more Sodium and 1.2 times more Water than Boiled Yellow Sweet Corn.
• While 7 oz of Boiled and Drained Yellow Sweet Corn contain 1.4 times more Phosphorus than Raw Garland Chrysanthemum.
• Both Garland Chrysanthemum and Boiled Yellow Sweet Corn contain similar levels of Zinc per seven ounces.
• 7 ounces of Boiled Yellow Sweet Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Garland Chrysanthemum have 1.3 times more Fiber than Boiled Yellow Sweet Corn.
• While 7 oz of Boiled and Drained Yellow Sweet Corn contain 4 times more Energy and 6.9 times more Carbohydrate than Raw Garland Chrysanthemum.
• Both Garland Chrysanthemum and Boiled Yellow Sweet Corn offer comparable quantities of Protein per seven ounces.
• 7 ounces of Garland Chrysanthemum provide inadequate amounts of Energy