Comparing Nutrients in 7 ounces Garland Chrysanthemum VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Garland Chrysanthemum	44%	16%	40%
Potato Skin	17%	1%	82%

Macro Nutrients

	Garland Chrysanthemum	Potato Skin	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	0.37% 0.064g	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	19% 24.7g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	12% 6.67g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Garland Chrysanthemum	Potato Skin	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	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.05mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	36.5% 0.47mg	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	8.43% 33.7μg	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	25% 22.6mg	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	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	Potato Skin	Recommended Dietary Allowance
Calcium	23.2% 232mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	93% 0.84mg	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	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	81.4% 1.87mg	52% 1.2mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	33% 1125mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Garland Chrysanthemum VS Potato Skin per 7 oz

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

Lets compare vitamin content per 7 ounces of Garland Chrysanthemum vs Potato Skin:

• 7 ounces of Garland Chrysanthemum have more Vitamin A, 6.2 times more Vitamin B1, 3.8 times more Vitamin B2 and 10.4 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.9 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 8.1 times more Vitamin C than Raw Garland Chrysanthemum.
• 7 ounces of Garland Chrysanthemum have insufficient amounts of Vitamin C
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Garland Chrysanthemum as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Garland Chrysanthemum vs Potato Skin:

• 7 ounces of Garland Chrysanthemum have 3.9 times more Calcium, 1.4 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium, 11.8 times more Sodium and 2 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 3.1 times more Copper and 1.4 times more Iron than Raw Garland Chrysanthemum.
• Both Garland Chrysanthemum and Potato Skin contain similar levels of Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Garland Chrysanthemum have 1.3 times more Protein than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.4 times more Energy and 4.1 times more Carbohydrate than Raw Garland Chrysanthemum.
• Both Garland Chrysanthemum and Potato Skin offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Garland Chrysanthemum provide inadequate amounts of Energy

Frequently Asked Questions about Garland Chrysanthemum VS Potato Skin

What are the health benefits of Garland Chrysanthemum compared to Potato Skin?

Garland Chrysanthemum, also known as Shungiku, is a nutrient-dense leafy green that is high in vitamins A, C, and K, as well as minerals like calcium and iron. It also contains antioxidants that can help reduce inflammation and support overall health. On the other hand, potato skin is a good source of fiber, potassium, and vitamin C, but it is lower in overall nutrients compared to Garland Chrysanthemum. Both can be part of a healthy vegan diet, but Garland Chrysanthemum offers more diverse nutrients and potential health benefits.

Can I lose weight easier by eating more Garland Chrysanthemum or Potato Skin?

Both Garland Chrysanthemum and Potato Skin can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, it's important to focus on overall dietary patterns and portion sizes rather than specific foods. Incorporating a variety of fruits, vegetables, whole grains, and legumes while being mindful of portion control is key for successful weight loss.

Should I eat more Garland Chrysanthemum or more Potato Skin 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 Potato Skin can contribute to your protein intake, but Potato Skin is a better source of protein compared to Garland Chrysanthemum. Additionally, including a variety of legumes, nuts, seeds, tofu, tempeh, and whole grains in your diet can help support muscle growth and recovery.

What is the environmental impact of producing Garland Chrysanthemum compared to Potato Skin?

Garland Chrysanthemum generally has a lower environmental impact compared to Potato Skin. Chrysanthemum requires less water, land, and resources to grow, making it a more sustainable option. Additionally, Chrysanthemum is often grown without the use of pesticides or fertilizers, further reducing its environmental footprint.