Comparing Nutrients in 7 ounces Yellow Sweet Corn VS Boiled Garland Chrysanthemum

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Boiled Garland Chrysanthemum	27%	3%	70%

Macro Nutrients

	Yellow Sweet Corn	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	5.9% 171kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	2.76% 2.68g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.94g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	6.58% 8.55g	130g per day for Men 19-50 years
Sugars	17% 12.4g	5.5% 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	5.3% 3.85g	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	% 6.8g	NA	g per day for Men 19-50 years
Sucrose	% 1.77g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	12% 4.56g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	5.8% 3.25g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	2% 18μg	28.4% 256μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	8.93% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	1.67% 0.083mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	18% 0.23mg	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	21% 83.3μg	25% 99μg	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	15% 13.5mg	52.7% 47.4mg	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	0.93% 0.14mg	33% 4.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	236% 283μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Corn	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	29.3% 0.26mg	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	13% 1.03mg	93% 7.42mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	30.6% 0.7mg	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	25.2% 177mg	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	33.2% 1129mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.08% 151g	4.96% 184g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of Yellow Sweet Corn vs Boiled Garland Chrysanthemum:

• 7 ounces of Yellow Sweet Corn have 7.4 times more Vitamin B1, 2.5 times more Vitamin B3 and 17.1 times more Vitamin B5 than Boiled Garland Chrysanthemum.
• While 7 oz of Boiled and Drained Garland Chrysanthemum contain 14.3 times more Vitamin A, 2.9 times more Vitamin B2, 1.3 times more Vitamin B6, 3.5 times more Vitamin C, 35.7 times more Vitamin E and 475.7 times more Vitamin K than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Boiled Garland Chrysanthemum provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 7 ounces of Boiled Garland Chrysanthemum have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Raw Yellow Sweet Corn as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Yellow Sweet Corn have 2.1 times more Magnesium, 2.1 times more Phosphorus and 2.3 times more Zinc than Boiled Garland Chrysanthemum.
• While 7 oz of Boiled and Drained Garland Chrysanthemum contain 34.5 times more Calcium, 2.5 times more Copper, 7.2 times more Iron, 2.2 times more Manganese, 2.1 times more Potassium and 3.5 times more Sodium than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Boiled Garland Chrysanthemum contain similar levels of Water per seven ounces.
• 7 ounces of Yellow Sweet Corn lack sufficient amounts of Calcium
• 7 ounces of Boiled Garland Chrysanthemum lack sufficient amounts of Zinc
• Both Raw Yellow Sweet Corn as well as Boiled and Drained Garland Chrysanthemum lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Yellow Sweet Corn have 4.3 times more Energy, 13.9 times more Omega 6, 4.3 times more Carbohydrate, 3.1 times more Sugars and 2 times more Protein than Boiled Garland Chrysanthemum.
• Both Yellow Sweet Corn and Boiled Garland Chrysanthemum offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Garland Chrysanthemum provide inadequate amounts of Energy and Omega 6
• Both Raw Yellow Sweet Corn as well as Boiled and Drained Garland Chrysanthemum provide inadequate amounts of Omega 3 in seven ounces.