Comparing Nutrients in 1 kilogram Boiled Garland Chrysanthemum VS Frozen Chopped Collards

Macros Ratio

	Protein	Fat	Carbs
Boiled Garland Chrysanthemum	27%	3%	70%
Frozen Chopped Collards	27%	8%	65%

Macro Nutrients

	Boiled Garland Chrysanthemum	Frozen Chopped Collards	Recommended Dietary Allowance
Energy	6.9% 200kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	60% 0.96g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	49.7% 64.6g	130g per day for Men 19-50 years
Sugars	27.7% 20g	NA	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	60.5% 23g	95% 36g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	48% 27g	56g per day for Men 19-50 years

Vitamins

	Boiled Garland Chrysanthemum	Frozen Chopped Collards	Recommended Dietary Allowance
Vitamin A	143% 1290μg	510% 4590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	88.5% 1.15mg	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	125% 500μg	183% 730μg	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	266% 239mg	444% 400mg	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	167% 25mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1189% 1427μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garland Chrysanthemum	Frozen Chopped Collards	Recommended Dietary Allowance
Calcium	69% 690mg	201% 2010mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	59% 0.53mg	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	468% 37.4mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	154% 3.55mg	275% 6.33mg	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	61.4% 430mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	167% 5690mg	74.4% 2530mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	35.3% 530mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	25% 925g	24% 895g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Garland Chrysanthemum VS Frozen Chopped Collards per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Garland Chrysanthemum versus 1 kg of Frozen Chopped Collards to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Garland Chrysanthemum vs Frozen Chopped Collards:

• 1 kilogram of Boiled Garland Chrysanthemum has 1.5 times more Vitamin B2 than Frozen Chopped Collards.
• While 1 kg of Frozen Chopped Collards, Unprepared contains 3.6 times more Vitamin A, 2.4 times more Vitamin B1, 2.6 times more Vitamin B5, 1.5 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Garland Chrysanthemum.
• Both Boiled Garland Chrysanthemum and Frozen Chopped Collards provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Garland Chrysanthemum have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Boiled and Drained Garland Chrysanthemum as well as Frozen Chopped Collards, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Garland Chrysanthemum vs Frozen Chopped Collards:

• 1 kilogram of Boiled Garland Chrysanthemum has 2.5 times more Copper, 3.5 times more Iron, 1.6 times more Phosphorus and 2.2 times more Potassium than Frozen Chopped Collards.
• While 1 kg of Frozen Chopped Collards, Unprepared contains 2.9 times more Calcium, 1.6 times more Magnesium, 1.8 times more Manganese, 4.7 times more Selenium and 1.3 times more Zinc than Boiled and Drained Garland Chrysanthemum.
• Both Boiled Garland Chrysanthemum and Frozen Chopped Collards contain similar levels of Sodium and Water per one kilogram.
• 1 kilogram of Boiled Garland Chrysanthemum lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Chopped Collards, Unprepared contains 16 times more Omega 3, 1.5 times more Carbohydrate, 1.6 times more Fiber and 1.6 times more Protein than Boiled and Drained Garland Chrysanthemum.
• 1 kilogram of Boiled Garland Chrysanthemum provide inadequate amounts of Omega 3
• Both Boiled and Drained Garland Chrysanthemum as well as Frozen Chopped Collards, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.