Comparing Nutrients in 7 ounces Chrysanthemum Leaves VS Cooked Asparagus with Salt

Macros Ratio

	Protein	Fat	Carbs
Chrysanthemum Leaves	44%	17%	39%
Cooked Asparagus with Salt	34%	7%	59%

Macro Nutrients

	Chrysanthemum Leaves	Cooked Asparagus with Salt	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	NA	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	NA	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	NA	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.6% 5.97g	6.27% 8.16g	130g per day for Men 19-50 years
Sugars	NA	3.56% 2.58g	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	% 0.83g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	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	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Chrysanthemum Leaves	Cooked Asparagus with Salt	Recommended Dietary Allowance
Vitamin A	20.7% 187μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	21.2% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.05mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	12% 0.16mg	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	74% 296μg	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	17% 15.3mg	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	20% 2.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	83.7% 100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chrysanthemum Leaves	Cooked Asparagus with Salt	Recommended Dietary Allowance
Calcium	23.2% 232mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.1% 43.5μg	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% 4.56mg	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	81.4% 1.87mg	13.3% 0.31mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	33% 1125mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.97% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Chrysanthemum Leaves VS Cooked Asparagus with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Chrysanthemum Leaves vs Cooked Asparagus with Salt:

• 7 ounces of Chrysanthemum Leaves have 1.9 times more Vitamin A and 2.2 times more Vitamin B6 than Cooked Asparagus with Salt.
• While 7 oz of Boiled and Drained Asparagus with Salt contain 2 times more Vitamin B3 and 5.5 times more Vitamin C than Raw Chrysanthemum Leaves.
• Both Chrysanthemum Leaves and Cooked Asparagus with Salt provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Chrysanthemum Leaves have insufficient amounts of Vitamin C
• Both Raw Chrysanthemum Leaves as well as Boiled and Drained Asparagus with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Chrysanthemum Leaves vs Cooked Asparagus with Salt:

• 7 ounces of Chrysanthemum Leaves have 5.1 times more Calcium, 2.5 times more Iron, 2.3 times more Magnesium, 6.1 times more Manganese and 2.5 times more Potassium than Cooked Asparagus with Salt.
• While 7 oz of Boiled and Drained Asparagus with Salt contain 20.3 times more Selenium and 2 times more Sodium than Raw Chrysanthemum Leaves.
• Both Chrysanthemum Leaves and Cooked Asparagus with Salt contain similar levels of Copper, Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Chrysanthemum Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chrysanthemum Leaves have 1.5 times more Fiber and 1.4 times more Protein than Cooked Asparagus with Salt.
• While 7 oz of Boiled and Drained Asparagus with Salt contain 1.4 times more Carbohydrate than Raw Chrysanthemum Leaves.
• Both Raw Chrysanthemum Leaves as well as Boiled and Drained Asparagus with Salt provide inadequate amounts of Energy in seven ounces.