Comparing Nutrients in 1 kilogram Garland Chrysanthemum VS Frozen Chopped Collards

Macros Ratio

	Protein	Fat	Carbs
Garland Chrysanthemum	44%	16%	40%
Frozen Chopped Collards	27%	8%	65%

Macro Nutrients

	Garland Chrysanthemum	Frozen Chopped Collards	Recommended Dietary Allowance
Energy	8.28% 240kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	NA	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	NA	60% 0.96g	1.6g per day for Men 19-50 years
Omega 6	NA	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	23.2% 30g	49.7% 64.6g	130g per day for Men 19-50 years
Sugars	NA	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	79% 30g	95% 36g	38g per day for Men 19-50 years
Protein	60% 33.6g	48% 27g	56g per day for Men 19-50 years

Vitamins

	Garland Chrysanthemum	Frozen Chopped Collards	Recommended Dietary Allowance
Vitamin A	129% 1160μg	510% 4590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.44mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.2% 2.2mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.76mg	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	443% 1770μg	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	15.6% 14mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2917% 3500μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garland Chrysanthemum	Frozen Chopped Collards	Recommended Dietary Allowance
Calcium	117% 1170mg	201% 2010mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	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	286% 23mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	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	77% 540mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	167% 5670mg	74.4% 2530mg	3400mg per day for Men 19-50 years
Selenium	NA	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	78.7% 1180mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	64.5% 7.1mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	24.7% 914g	24% 895g	3700g per day for Men 19-50 years

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

• Raw Garland Chrysanthemum has 2.6 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.4 times more Vitamin B9 than Frozen Chopped Collards, Unprepared.
• While Frozen Chopped Collards, Unprepared contain 4 times more Vitamin A and 28.6 times more Vitamin C than Raw Garland Chrysanthemum.
• Both Raw Garland Chrysanthemum and Frozen Chopped Collards, Unprepared have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Garland Chrysanthemum as well as Frozen Chopped Collards, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Garland Chrysanthemum has 2.6 times more Copper, 2.1 times more Iron, 1.5 times more Manganese, 2 times more Phosphorus, 2.2 times more Potassium, 2.5 times more Sodium and 2.7 times more Zinc than Frozen Chopped Collards, Unprepared.
• While Frozen Chopped Collards, Unprepared contain 1.7 times more Calcium than Raw Garland Chrysanthemum.
• Both Raw Garland Chrysanthemum and Frozen Chopped Collards, Unprepared have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Garland Chrysanthemum has 1.2 times more Protein than Frozen Chopped Collards, Unprepared.
• While Frozen Chopped Collards, Unprepared contain 1.4 times more Energy and 2.1 times more Carbohydrate than Raw Garland Chrysanthemum.
• Both Raw Garland Chrysanthemum and Frozen Chopped Collards, Unprepared have similar amounts of Fiber per 1 kg.
• Both Raw Garland Chrysanthemum as well as Frozen Chopped Collards, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.