Comparing Nutrients in 100 grams Canned Orange Juice VS Boiled Garland Chrysanthemum

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Boiled Garland Chrysanthemum	27%	3%	70%

Macro Nutrients

	Canned Orange Juice	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	1.62% 47kcal	0.69% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.069% 0.022g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.47% 11g	3.3% 4.3g	130g per day for Men 19-50 years
Sugars	12% 8.76g	2.77% 2g	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	3.35% 2.43g	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	% 2.27g	NA	g per day for Men 19-50 years
Sucrose	% 4.06g	NA	g per day for Men 19-50 years
Fiber	0.79% 0.3g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	1.2% 0.68g	2.93% 1.64g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	1% 9μg	14.3% 129μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.25% 0.039mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.26% 0.2mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	0.84% 0.042mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	9.08% 0.12mg	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	6% 24μg	12.5% 50μg	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	33.4% 30mg	26.6% 24mg	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	1.33% 0.2mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	119% 143μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	1% 10mg	6.9% 69mg	1000mg per day for Men 19-50 years
Copper	2.44% 0.022mg	14.8% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.78% 31.3μg	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	1.25% 0.1mg	46.8% 3.74mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	0.91% 0.021mg	15.4% 0.36mg	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	2.43% 17mg	6.14% 43mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	16.7% 569mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	3.53% 53mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.37% 87.7g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Boiled Garland Chrysanthemum per 100 g

Compare the macro and micronutrient content in 100 g of Canned Orange Juice versus 100 g of Boiled Garland Chrysanthemum to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Orange Juice vs Boiled Garland Chrysanthemum:

• 100 grams of Canned Orange Juice have 1.9 times more Vitamin B1, 4.3 times more Vitamin B5 and 1.3 times more Vitamin C than Boiled Garland Chrysanthemum.
• While 100 g of Boiled and Drained Garland Chrysanthemum contain 14.3 times more Vitamin A, 7.6 times more Vitamin B2, 3.6 times more Vitamin B3, 3.8 times more Vitamin B6, 2.1 times more Vitamin B9, 12.5 times more Vitamin E and 1427 times more Vitamin K than Unsweetened Canned Orange Juice.
• 100 grams of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 100 grams of Boiled Garland Chrysanthemum have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Orange Juice vs Boiled Garland Chrysanthemum:

• 100 g of Boiled and Drained Garland Chrysanthemum contain 6.9 times more Calcium, 6 times more Copper, 37.4 times more Iron, 1.8 times more Magnesium, 16.9 times more Manganese, 2.5 times more Phosphorus, 3.1 times more Potassium and 13.3 times more Sodium than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Boiled Garland Chrysanthemum contain similar levels of Water per 100 grams.
• 100 grams of Canned Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Garland Chrysanthemum lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Orange Juice have 2.6 times more Carbohydrate and 4.4 times more Sugars than Boiled Garland Chrysanthemum.
• While 100 g of Boiled and Drained Garland Chrysanthemum contain 7.7 times more Fiber and 2.4 times more Protein than Unsweetened Canned Orange Juice.
• 100 grams of Canned Orange Juice provide inadequate amounts of Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Garland Chrysanthemum provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.