Comparing Nutrients in 7 ounces Navel Oranges VS Boiled Garland Chrysanthemum

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Garland Chrysanthemum	27%	3%	70%

Macro Nutrients

	Navel Oranges	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	6.58% 8.55g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	12% 4.56g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	5.8% 3.25g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	28.4% 256μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	8.93% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	1.67% 0.083mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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	2% 0.3mg	33% 4.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	236% 283μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	3.22% 0.26mg	93% 7.42mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	33.2% 1129mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.96% 184g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Navel Oranges vs Boiled Garland Chrysanthemum:

• Raw Navel Oranges have 3.2 times more Vitamin B1, 6.2 times more Vitamin B5 and 2.5 times more Vitamin C than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 10.8 times more Vitamin A, 3.1 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B6, 1.5 times more Vitamin B9, 16.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Navel Oranges vs Boiled Garland Chrysanthemum:

• Boiled and Drained Garland Chrysanthemum contains 1.6 times more Calcium, 3.4 times more Copper, 28.8 times more Iron, 1.6 times more Magnesium, 12.2 times more Manganese, 1.9 times more Phosphorus, 3.4 times more Potassium, 53 times more Sodium and 2.5 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Boiled and Drained Garland Chrysanthemum have similar amounts of Water per 7 oz.
• Both Raw Navel Oranges as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Navel Oranges have 2.5 times more Energy, 2.9 times more Carbohydrate and 4.2 times more Sugars than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 1.8 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Boiled and Drained Garland Chrysanthemum have similar amounts of Fiber per 7 oz.
• Both Raw Navel Oranges as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.