Comparing Nutrients in 7 ounces Garland Chrysanthemum VS Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Garland Chrysanthemum	44%	16%	40%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Garland Chrysanthemum	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	2.76% 2.68g	97g per day for Men 19-50 years
Saturated Fat	NA	2% 0.64g	32g per day for Men 19-50 years
Omega 3	NA	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	NA	5.5% 0.94g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	17% 12.4g	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	NA	5.3% 3.85g	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	% 6.8g	g per day for Men 19-50 years
Sucrose	NA	% 1.77g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	12% 6.67g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Garland Chrysanthemum	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.05mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	14% 0.18mg	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	21% 83.3μg	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	15% 13.5mg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	579% 695μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garland Chrysanthemum	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	23.2% 232mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	12% 0.11mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	81.4% 1.87mg	14% 0.32mg	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	25.2% 177mg	700mg per day for Men 19-50 years
Potassium	33% 1125mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.08% 151g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Garland Chrysanthemum versus 7 oz of 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 Yellow Sweet Corn:

• 7 ounces of Garland Chrysanthemum have 12.9 times more Vitamin A, 2.6 times more Vitamin B2, 1.9 times more Vitamin B6, 4.2 times more Vitamin B9 and 1166.7 times more Vitamin K than Yellow Sweet Corn.
• While 7 oz of Raw Yellow Sweet Corn contain 3.3 times more Vitamin B3, 3.2 times more Vitamin B5 and 4.9 times more Vitamin C than Raw Garland Chrysanthemum.
• Both Garland Chrysanthemum and Yellow Sweet Corn provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Garland Chrysanthemum have insufficient amounts of Vitamin C
• 7 ounces of Yellow Sweet Corn have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Garland Chrysanthemum as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Garland Chrysanthemum have 58.5 times more Calcium, 2.5 times more Copper, 4.4 times more Iron, 5.8 times more Manganese, 2.1 times more Potassium, 7.9 times more Sodium, 1.5 times more Zinc and 1.2 times more Water than Yellow Sweet Corn.
• While 7 oz of Raw Yellow Sweet Corn contain 1.6 times more Phosphorus than Raw Garland Chrysanthemum.
• Both Garland Chrysanthemum and Yellow Sweet Corn contain similar levels of Magnesium per seven ounces.
• 7 ounces of Yellow Sweet Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Garland Chrysanthemum have 1.5 times more Fiber than Yellow Sweet Corn.
• While 7 oz of Raw Yellow Sweet Corn contain 3.6 times more Energy and 6.2 times more Carbohydrate than Raw Garland Chrysanthemum.
• Both Garland Chrysanthemum and Yellow Sweet Corn offer comparable quantities of Protein per seven ounces.
• 7 ounces of Garland Chrysanthemum provide inadequate amounts of Energy

Frequently Asked Questions about Garland Chrysanthemum VS Yellow Sweet Corn

What are the health benefits of Garland Chrysanthemum compared to Yellow Sweet Corn?

Garland Chrysanthemum, also known as Tong Ho, is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as minerals like calcium and iron. It is also a good source of antioxidants and fiber, which can support digestive health and reduce inflammation in the body. Yellow sweet corn, on the other hand, is a starchy vegetable that is high in carbohydrates and natural sugars. While it does contain some vitamins and minerals, it is not as nutrient-dense as Garland Chrysanthemum. Overall, Garland Chrysanthemum is a healthier option compared to yellow sweet corn due to its higher nutrient content and lower calorie and carbohydrate content.

Can I lose weight easier by eating more Garland Chrysanthemum or Yellow Sweet Corn?

Both Garland Chrysanthemum and Yellow Sweet Corn can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall calorie intake and portion sizes in addition to choosing nutrient-dense foods like fruits, vegetables, whole grains, and legumes. Incorporating a variety of plant-based foods and staying active are key components of a successful weight loss journey.

Should I eat more Garland Chrysanthemum or more Yellow Sweet Corn to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both Garland Chrysanthemum and Yellow Sweet Corn are nutritious options, but Yellow Sweet Corn contains slightly more protein per serving. However, incorporating a mix of protein-rich foods such as legumes, tofu, tempeh, quinoa, nuts, and seeds along with a balanced diet rich in fruits, vegetables, whole grains, and healthy fats will support muscle growth and overall health.

What is the environmental impact of producing Garland Chrysanthemum compared to Yellow Sweet Corn?

Garland Chrysanthemum generally has a lower environmental impact compared to Yellow Sweet Corn. Chrysanthemum requires less water, pesticides, and fertilizers to grow, making it a more sustainable option. Additionally, Chrysanthemum is often grown as a perennial plant, which means it can be harvested multiple times without replanting, further reducing its environmental footprint.