Comparing Nutrients in 7 ounces Garland Chrysanthemum VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Garland Chrysanthemum	44%	16%	40%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Garland Chrysanthemum	Dried Beechnuts	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	NA	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	NA	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	NA	215% 36.5g	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	51% 66.5g	130g per day for Men 19-50 years
Sugars	NA	NA	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	15.7% 5.95g	NA	38g per day for Men 19-50 years
Protein	12% 6.67g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Garland Chrysanthemum	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.05mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	104% 1.36mg	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	56% 224μg	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	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	579% 695μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garland Chrysanthemum	Dried Beechnuts	Recommended Dietary Allowance
Calcium	23.2% 232mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	148% 1.33mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	81.4% 1.87mg	116% 2.66mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	33% 1125mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Garland Chrysanthemum VS Dried Beechnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Garland Chrysanthemum vs Dried Beechnuts:

• 7 ounces of Garland Chrysanthemum have more Vitamin A and 1.6 times more Vitamin B9 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.3 times more Vitamin B1, 2.6 times more Vitamin B2, 1.7 times more Vitamin B3, 4.2 times more Vitamin B5, 3.9 times more Vitamin B6 and 11.1 times more Vitamin C than Raw Garland Chrysanthemum.
• 7 ounces of Garland Chrysanthemum have insufficient amounts of Vitamin C
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Garland Chrysanthemum as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Garland Chrysanthemum vs Dried Beechnuts:

• 7 ounces of Garland Chrysanthemum have 117 times more Calcium, more Magnesium, more Phosphorus, 3.1 times more Sodium, 2 times more Zinc and 13.8 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 4.9 times more Copper, 1.4 times more Manganese and 1.8 times more Potassium than Raw Garland Chrysanthemum.
• Both Garland Chrysanthemum and Dried Beechnuts contain similar levels of Iron per seven ounces.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 24 times more Energy, 89.3 times more Fat, 11.1 times more Carbohydrate and 1.8 times more Protein than Raw Garland Chrysanthemum.
• 7 ounces of Garland Chrysanthemum provide inadequate amounts of Energy

Frequently Asked Questions about Garland Chrysanthemum VS Dried Beechnuts

What are the health benefits of Garland Chrysanthemum compared to Dried Beechnuts?

Garland Chrysanthemum is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as minerals like calcium and potassium. It is low in calories and high in antioxidants, which can help support overall health and immunity. Dried Beechnuts, on the other hand, are high in healthy fats and protein, but they are also calorie-dense and may be high in saturated fats. In comparison, Garland Chrysanthemum is a lower-calorie option that provides a wider range of essential nutrients.

Can I lose weight easier by eating more Garland Chrysanthemum or Dried Beechnuts?

Both Garland Chrysanthemum and Dried Beechnuts can be part of a healthy diet, but weight loss ultimately comes down to creating a calorie deficit. Focus on incorporating a variety of nutrient-dense, plant-based foods like fruits, vegetables, whole grains, legumes, nuts, and seeds, while being mindful of portion sizes. It's also important to stay hydrated, get regular physical activity, and listen to your body's hunger and fullness cues. Consulting with a registered dietitian can help you create a personalized plan to support your weight loss goals.

Should I eat more Garland Chrysanthemum or more Dried Beechnuts 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 Dried Beechnuts can be part of a balanced vegan diet, but Dried Beechnuts are higher in protein and healthy fats, making them a better choice for muscle building. Incorporating a mix of legumes, nuts, seeds, whole grains, and plant-based protein sources will help support muscle growth and recovery.

What is the environmental impact of producing Garland Chrysanthemum compared to Dried Beechnuts?

Garland Chrysanthemum has a lower environmental impact compared to Dried Beechnuts. Chrysanthemum requires less water, land, and resources to grow, making it a more sustainable option. Additionally, Chrysanthemum production produces fewer greenhouse gas emissions compared to Beechnuts.