Comparing Nutrients in 1 kilogram Garland Chrysanthemum VS Collards

Macros Ratio

	Protein	Fat	Carbs
Garland Chrysanthemum	44%	16%	40%
Collards	31%	14%	55%

Macro Nutrients

	Garland Chrysanthemum	Collards	Recommended Dietary Allowance
Energy	8.28% 240kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	6.3% 6.1g	97g per day for Men 19-50 years
Saturated Fat	NA	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	NA	67.5% 1.08g	1.6g per day for Men 19-50 years
Omega 6	NA	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	23.2% 30g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	NA	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	79% 30g	105% 40g	38g per day for Men 19-50 years
Protein	60% 33.6g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Garland Chrysanthemum	Collards	Recommended Dietary Allowance
Vitamin A	129% 1160μg	279% 2510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.44mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	46.4% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.2% 2.2mg	53.4% 2.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.76mg	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	443% 1770μg	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	15.6% 14mg	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	NA	151% 22.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2917% 3500μg	3643% 4371μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garland Chrysanthemum	Collards	Recommended Dietary Allowance
Calcium	117% 1170mg	232% 2320mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	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	286% 23mg	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	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	77% 540mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	167% 5670mg	62.6% 2130mg	3400mg per day for Men 19-50 years
Selenium	NA	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	78.7% 1180mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	64.5% 7.1mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	24.7% 914g	24.2% 896g	3700g per day for Men 19-50 years

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

• Raw Garland Chrysanthemum has 2.4 times more Vitamin B1 and 1.4 times more Vitamin B9 than Raw Collards.
• While Raw Collards contain 2.2 times more Vitamin A, 1.4 times more Vitamin B3 and 25.2 times more Vitamin C than Raw Garland Chrysanthemum.
• Both Raw Garland Chrysanthemum and Raw Collards have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin K per 1 kg.
• Both Raw 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 Garland Chrysanthemum vs Collards:

• Raw Garland Chrysanthemum has 3 times more Copper, 4.9 times more Iron, 1.4 times more Manganese, 2.2 times more Phosphorus, 2.7 times more Potassium, 6.9 times more Sodium and 3.4 times more Zinc than Raw Collards.
• While Raw Collards contain 2 times more Calcium than Raw Garland Chrysanthemum.
• Both Raw Garland Chrysanthemum and Raw Collards have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Collards contain 1.3 times more Energy, 1.8 times more Carbohydrate and 1.3 times more Fiber than Raw Garland Chrysanthemum.
• Both Raw Garland Chrysanthemum and Raw Collards have similar amounts of Protein per 1 kg.
• Both Raw Garland Chrysanthemum as well as Raw Collards have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.