Food Nutrient Profile - Boiled Garland Chrysanthemum

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Nutrients in 100 grams of Boiled Garland Chrysanthemum

Boiled and Drained Garland Chrysanthemum.

Macros Ratio

Protein Fat Carbs
27%
3%
70%
100 g ▼

Macro Nutrients

Boiled Garland Chrysanthemum
Energy20 kcal
0.69%
Boiled and Drained Garland Chrysanthemum provides 20kcal of Energy per 100 grams, meeting 0.69% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.09 g
0.093%
Boiled and Drained Garland Chrysanthemum provides 0.09g of Fat per 100 grams, meeting 0.093% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.022 g
0.069%
Boiled and Drained Garland Chrysanthemum provides 0.022g of Saturated Fat per 100 grams, meeting 0.069% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.006 g
0.38%
Boiled and Drained Garland Chrysanthemum provides 0.006g of Omega 3 per 100 grams, meeting 0.38% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.034 g
0.2%
Boiled and Drained Garland Chrysanthemum provides 0.034g of Omega 6 per 100 grams, meeting 0.2% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Garland Chrysanthemum provides 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate4.3 g
3.3%
Boiled and Drained Garland Chrysanthemum provides 4.3g of Carbohydrate per 100 grams, meeting 3.3% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars2 g
2.77%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Garland Chrysanthemum provides 2g of Sugars per 100 grams, meeting 2.77% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose
NA
≤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]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber2.3 g
6.05%
Boiled and Drained Garland Chrysanthemum provides 2.3g of Fiber per 100 grams, meeting 6.05% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein1.64 g
2.93%
Boiled and Drained Garland Chrysanthemum provides 1.64g of Protein per 100 grams, meeting 2.93% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Boiled Garland Chrysanthemum
Vitamin A129 μg
14.3%
RAE, retinol activity equivalents
Boiled and Drained Garland Chrysanthemum provides 129μg of Vitamin A per 100 grams, meeting 14.3% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.021 mg
1.75%
Thiamine
Boiled and Drained Garland Chrysanthemum provides 0.021mg of Vitamin B1 per 100 grams, meeting 1.75% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.16 mg
12.3%
Riboflavin
Boiled and Drained Garland Chrysanthemum provides 0.16mg of Vitamin B2 per 100 grams, meeting 12.3% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.72 mg
4.5%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Garland Chrysanthemum provides 0.72mg of Vitamin B3 per 100 grams, meeting 4.5% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.042 mg
0.84%
Pantothenic acid
Boiled and Drained Garland Chrysanthemum provides 0.042mg of Vitamin B5 per 100 grams, meeting 0.84% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.12 mg
9.08%
Pyridoxine
Boiled and Drained Garland Chrysanthemum provides 0.12mg of Vitamin B6 per 100 grams, meeting 9.08% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B950 μg
12.5%
Folates and Folic Acid
Boiled and Drained Garland Chrysanthemum provides 50μg of Vitamin B9 per 100 grams, meeting 12.5% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Garland Chrysanthemum provides 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C24 mg
26.6%
Ascorbic acid
Boiled and Drained Garland Chrysanthemum provides 24mg of Vitamin C per 100 grams, meeting 26.6% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Garland Chrysanthemum provides 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E2.5 mg
16.7%
Tocopherols and Tocotrienols
Boiled and Drained Garland Chrysanthemum provides 2.5mg of Vitamin E per 100 grams, meeting 16.7% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K143 μg
119%
Phytomenadione or phylloquinone
Boiled and Drained Garland Chrysanthemum provides 143μg of Vitamin K per 100 grams, meeting 119% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Boiled Garland Chrysanthemum
Calcium69 mg
6.9%
Boiled and Drained Garland Chrysanthemum provides 69mg of Calcium per 100 grams, meeting 6.9% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.13 mg
14.8%
Boiled and Drained Garland Chrysanthemum provides 0.13mg of Copper per 100 grams, meeting 14.8% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron3.74 mg
46.8%
Boiled and Drained Garland Chrysanthemum provides 3.74mg of Iron per 100 grams, meeting 46.8% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium18 mg
4.3%
Boiled and Drained Garland Chrysanthemum provides 18mg of Magnesium per 100 grams, meeting 4.3% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.36 mg
15.4%
Boiled and Drained Garland Chrysanthemum provides 0.36mg of Manganese per 100 grams, meeting 15.4% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus43 mg
6.14%
Boiled and Drained Garland Chrysanthemum provides 43mg of Phosphorus per 100 grams, meeting 6.14% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium569 mg
16.7%
Boiled and Drained Garland Chrysanthemum provides 569mg of Potassium per 100 grams, meeting 16.7% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium0.3 μg
0.55%
Boiled and Drained Garland Chrysanthemum provides 0.3μg of Selenium per 100 grams, meeting 0.55% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium53 mg
3.53%
Boiled and Drained Garland Chrysanthemum provides 53mg of Sodium per 100 grams, meeting 3.53% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.2 mg
1.8%
Boiled and Drained Garland Chrysanthemum provides 0.2mg of Zinc per 100 grams, meeting 1.8% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water92 g
2.5%
Boiled and Drained Garland Chrysanthemum provides 92g of Water per 100 grams, meeting 2.5% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutrients in Boiled Garland Chrysanthemum: 100g Serving Size

Discover the nutritional data of boiled and drained Garland Chrysanthemum, including macro and micronutrients, in 100g servings. Learn about the health benefits and values of this nutritious vegetable.

When you enjoy 100 grams of boiled Garland Chrysanthemum, you're treating your body to a wealth of essential vitamins. This leafy green is particularly rich in Vitamin K, making it an outstanding choice for supporting bone health and proper blood clotting. Additionally, it serves as an excellent source of Vitamin C, which is crucial for immune function and skin health.

But that's not all! Boiled Garland Chrysanthemum also provides a good amount of Vitamin A, which is vital for vision and immune health, as well as Vitamin B2 (Riboflavin), Vitamin B6 (Pyridoxine), Vitamin B9 (Folate), and Vitamin E. These vitamins collectively support everything from energy metabolism to red blood cell formation and antioxidant protection.

While it contains some Vitamin B3 (Niacin), the levels of Vitamin B1 (Thiamine) and Vitamin B5 (Pantothenic Acid) are only trace amounts. Notably, this vegetable does not contain Vitamin B12 or Vitamin D, so you'll need to source these vitamins from other foods or supplements if you're following a vegan diet.

Garland Chrysanthemum isn't just a vitamin powerhouse; it's also packed with essential minerals. In 100 grams of this boiled vegetable, you'll find an excellent source of Iron, which is key for oxygen transport in the blood and energy production.

It also offers a good amount of Copper, Manganese, and Potassium. Copper and manganese are important for antioxidant defenses and enzyme function, while potassium helps maintain proper heart and muscle function.

Additionally, boiled Garland Chrysanthemum contains some Calcium, Magnesium, Phosphorus, and Sodium, which are crucial for bone health, muscle function, and electrolyte balance. While it has trace amounts of Zinc, it does not contain Selenium.

When it comes to macronutrients, 100 grams of boiled Garland Chrysanthemum offers a balanced profile. It contains some Carbohydrates, Sugars, Fiber, and Protein, making it a nutritious addition to your meals.

Interestingly, this vegetable has no Fat, Saturated Fat, Omega-3, or Omega-6 fatty acids. This makes it an excellent choice for those looking to reduce their fat intake while still getting a variety of essential nutrients.

Incorporating boiled Garland Chrysanthemum into your diet can be a delicious and nutritious way to boost your intake of vital vitamins and minerals, all while enjoying a low-fat, plant-based food.

Frequently Asked Questions about Boiled Garland Chrysanthemum

What are the health benefits of Boiled Garland Chrysanthemum?

Boiled Garland Chrysanthemum, also known as Tong Ho, is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as minerals like calcium and iron. It is also a good source of antioxidants and fiber, which can help support overall health and digestion. Including boiled Garland Chrysanthemum in your diet can help boost your immune system, support healthy skin, and promote good gut health.

Are there any potential risks or side effects of consuming Boiled Garland Chrysanthemum?

Boiled Garland Chrysanthemum, also known as Tong Ho, is a nutritious leafy green vegetable commonly used in Asian cuisine. It is generally safe to consume and offers various health benefits due to its rich content of vitamins, minerals, and antioxidants. However, some individuals may be allergic to chrysanthemum flowers, so it's important to be cautious if you have known allergies. Additionally, consuming large amounts of Tong Ho may cause bloating or gas in some people due to its high fiber content. As with any food, moderation is key to enjoying the health benefits of Boiled Garland Chrysanthemum without experiencing any adverse effects.

Can I lose weight by eating more Boiled Garland Chrysanthemum?

Boiled Garland Chrysanthemum is a nutritious vegetable that is low in calories and high in fiber, which can help with weight loss by promoting feelings of fullness and aiding in digestion. However, weight loss ultimately depends on a combination of factors including overall diet, portion sizes, and physical activity levels. Incorporating Boiled Garland Chrysanthemum into a balanced vegan diet along with other vegetables, fruits, whole grains, and plant-based proteins can support weight loss goals.

Can I gain more muscles by eating more Boiled Garland Chrysanthemum if I train consistently?

Boiled Garland Chrysanthemum is a nutritious vegetable that can be part of a balanced vegan diet, but it is not a high-protein food that is typically recommended for muscle building. To gain muscle mass, it is important to consume an adequate amount of protein from sources such as legumes, tofu, tempeh, seitan, nuts, and seeds, in combination with a consistent strength training program.

Can I eat Boiled Garland Chrysanthemum if I have diabetes?

Yes, boiled Garland Chrysanthemum can be a good option for individuals with diabetes. It is low in calories and carbohydrates, making it a suitable choice for managing blood sugar levels. Additionally, it is rich in vitamins, minerals, and antioxidants, which can provide various health benefits. Just be mindful of any added sauces or seasonings that may contain sugar or salt.

Can I consume Boiled Garland Chrysanthemum if I am on a Keto diet?

Yes, you can consume boiled Garland Chrysanthemum on a Keto diet. It is a low-carb vegetable that can be a good addition to your diet while following a Keto lifestyle. Just be mindful of the portion size to ensure you are staying within your daily carb limit.

Can I eat Boiled Garland Chrysanthemum if I am on a low fat diet?

Yes, boiled Garland Chrysanthemum is a low-fat and nutrient-dense vegetable that can be included in a low-fat diet. It is rich in vitamins, minerals, and antioxidants, making it a healthy choice for overall well-being.

What is the environmental impact of producing Boiled Garland Chrysanthemum?

Boiled Garland Chrysanthemum, also known as Tong Ho, is a nutritious leafy green vegetable commonly used in Asian cuisine. The environmental impact of producing Boiled Garland Chrysanthemum is relatively low compared to animal agriculture. Growing vegetables typically requires less water, land, and resources compared to raising livestock for meat production. However, it is still important to consider factors such as transportation, packaging, and farming practices to minimize the environmental impact of any food production. Choosing locally grown, organic, and seasonal Boiled Garland Chrysanthemum can help reduce its overall environmental footprint.




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