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

Macros Ratio

	Protein	Fat	Carbs
Chrysanthemum Leaves	44%	17%	39%
Cooked Frozen Asparagus with Salt	51%	16%	33%

Macro Nutrients

	Chrysanthemum Leaves	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	NA	0.6% 0.19g	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	2.04% 0.35g	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	2.93% 3.8g	130g per day for Men 19-50 years
Sugars	NA	0.88% 0.64g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	12% 6.67g	10.5% 5.85g	56g per day for Men 19-50 years

Vitamins

	Chrysanthemum Leaves	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Vitamin A	20.7% 187μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.05mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	6.27% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	3.05% 0.04mg	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	67% 268μg	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	54% 48.4mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	132% 159μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chrysanthemum Leaves	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Calcium	23.2% 232mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	23% 0.21mg	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% 4.56mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	81.4% 1.87mg	12% 0.28mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	33% 1125mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	14% 7.74μg	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	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.9% 181g	5.05% 187g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Chrysanthemum Leaves versus 7 oz of Cooked Frozen 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 Frozen Asparagus with Salt:

• 7 ounces of Chrysanthemum Leaves have 2.4 times more Vitamin A, 2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B5, 8.8 times more Vitamin B6 and 1.3 times more Vitamin B9 than Cooked Frozen Asparagus with Salt.
• While 7 oz of Boiled Frozen Asparagus, drained with Salt contain 2 times more Vitamin B3 and 17.4 times more Vitamin C than Raw Chrysanthemum Leaves.
• 7 ounces of Chrysanthemum Leaves have insufficient amounts of Vitamin C
• 7 ounces of Cooked Frozen Asparagus with Salt have insufficient amounts of Vitamin B6
• Both Raw Chrysanthemum Leaves as well as Boiled Frozen Asparagus, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Chrysanthemum Leaves have 6.5 times more Calcium, 1.3 times more Copper, 4.1 times more Iron, 3.2 times more Magnesium, 6.7 times more Manganese, 3.3 times more Potassium and 1.7 times more Zinc than Cooked Frozen Asparagus with Salt.
• While 7 oz of Boiled Frozen Asparagus, drained with Salt contain 13 times more Selenium and 2 times more Sodium than Raw Chrysanthemum Leaves.
• Both Chrysanthemum Leaves and Cooked Frozen Asparagus with Salt contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Chrysanthemum Leaves lack sufficient amounts of Selenium
• 7 ounces of Cooked Frozen Asparagus with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chrysanthemum Leaves have 1.6 times more Carbohydrate and 1.9 times more Fiber than Cooked Frozen Asparagus with Salt.
• Both Chrysanthemum Leaves and Cooked Frozen Asparagus with Salt offer comparable quantities of Protein per seven ounces.
• 7 ounces of Cooked Frozen Asparagus with Salt provide inadequate amounts of Carbohydrate
• Both Raw Chrysanthemum Leaves as well as Boiled Frozen Asparagus, drained with Salt provide inadequate amounts of Energy in seven ounces.