Comparing Nutrients in 1 kilogram Boiled Garland Chrysanthemum VS Collards

Macros Ratio

	Protein	Fat	Carbs
Boiled Garland Chrysanthemum	27%	3%	70%
Collards	31%	14%	55%

Macro Nutrients

	Boiled Garland Chrysanthemum	Collards	Recommended Dietary Allowance
Energy	6.9% 200kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	6.3% 6.1g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	67.5% 1.08g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	27.7% 20g	6.34% 4.6g	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	105% 40g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Garland Chrysanthemum	Collards	Recommended Dietary Allowance
Vitamin A	143% 1290μg	279% 2510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	46.4% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	53.4% 2.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	127% 1.65mg	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	323% 1290μg	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	392% 353mg	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	151% 22.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1189% 1427μg	3643% 4371μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garland Chrysanthemum	Collards	Recommended Dietary Allowance
Calcium	69% 690mg	232% 2320mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	51% 0.46mg	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	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	154% 3.55mg	286% 6.6mg	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	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	167% 5690mg	62.6% 2130mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	35.3% 530mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	25% 925g	24.2% 896g	3700g per day for Men 19-50 years

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

• Boiled and Drained Garland Chrysanthemum has 1.2 times more Vitamin B2 than Raw Collards.
• While Raw Collards contain 1.9 times more Vitamin A, 2.6 times more Vitamin B1, 6.4 times more Vitamin B5, 1.4 times more Vitamin B6, 2.6 times more Vitamin B9, 1.5 times more Vitamin C and 3.1 times more Vitamin K than Boiled and Drained Garland Chrysanthemum.
• Both Boiled and Drained Garland Chrysanthemum and Raw Collards have similar amounts of Vitamin B3 and Vitamin E per 1 kg.
• Both Boiled and Drained Garland Chrysanthemum as well as Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Garland Chrysanthemum has 2.9 times more Copper, 8 times more Iron, 1.7 times more Phosphorus, 2.7 times more Potassium and 3.1 times more Sodium than Raw Collards.
• While Raw Collards contain 3.4 times more Calcium, 1.5 times more Magnesium, 1.9 times more Manganese and 4.3 times more Selenium than Boiled and Drained Garland Chrysanthemum.
• Both Boiled and Drained Garland Chrysanthemum and Raw Collards have similar amounts of Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Garland Chrysanthemum has 4.4 times more Sugars than Raw Collards.
• While Raw Collards contain 1.6 times more Energy, 18 times more Omega 3, 1.3 times more Carbohydrate, 1.7 times more Fiber and 1.8 times more Protein than Boiled and Drained Garland Chrysanthemum.
• Both Boiled and Drained Garland Chrysanthemum as well as Raw Collards have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.