Comparing Nutrients in 7 ounces Oranges with Peel VS Boiled Garland Chrysanthemum

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Boiled Garland Chrysanthemum	27%	3%	70%

Macro Nutrients

	Oranges with Peel	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	6.58% 8.55g	130g per day for Men 19-50 years
Sugars	NA	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	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	23.5% 8.93g	12% 4.56g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	5.8% 3.25g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	28.4% 256μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	8.93% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	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	15% 59.5μg	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	157% 141mg	52.7% 47.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	33% 4.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	236% 283μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	14% 139mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	12.6% 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	20% 1.6mg	93% 7.42mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	33.2% 1129mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Boiled Garland Chrysanthemum per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel 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 Oranges with Peel vs Boiled Garland Chrysanthemum:

• 7 ounces of Oranges with Peel have 4.8 times more Vitamin B1, 7.9 times more Vitamin B5 and 3 times more Vitamin C than Boiled Garland Chrysanthemum.
• While 7 oz of Boiled and Drained Garland Chrysanthemum contain 9.9 times more Vitamin A, 3.2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 7 ounces of Boiled Garland Chrysanthemum have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Raw Oranges with Peel as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 oz of Boiled and Drained Garland Chrysanthemum contain 2.3 times more Copper, 4.7 times more Iron, 1.3 times more Magnesium, 2 times more Phosphorus, 2.9 times more Potassium and 26.5 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Garland Chrysanthemum contain similar levels of Calcium and Water per seven ounces.
• Both Raw Oranges with Peel as well as Boiled and Drained Garland Chrysanthemum lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 3.2 times more Energy, 3.6 times more Carbohydrate and 2 times more Fiber than Boiled Garland Chrysanthemum.
• While 7 oz of Boiled and Drained Garland Chrysanthemum contain 1.3 times more Protein than Raw Oranges with Peel .
• 7 ounces of Boiled Garland Chrysanthemum provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Boiled and Drained Garland Chrysanthemum provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.