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

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Collards	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	12.4% 360kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	79.4% 1.27g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.6% 71g	33% 43g	130g per day for Men 19-50 years
Sugars	7.86% 5.7g	27.7% 20g	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	73.7% 28g	60.5% 23g	38g per day for Men 19-50 years
Protein	53% 29.7g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Collards	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	639% 5750μg	143% 1290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	91% 1.18mg	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	190% 760μg	125% 500μg	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	293% 264mg	266% 239mg	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	83.3% 12.5mg	167% 25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5193% 6232μg	1189% 1427μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Collards	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	210% 2100mg	69% 690mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	148% 1.33mg	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	140% 11mg	468% 37.4mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	288% 6.63mg	154% 3.55mg	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	38.6% 270mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	74% 2510mg	167% 5690mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	18% 2mg	11mg per day for Men 19-50 years
Water	24% 885g	25% 925g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Cooked Chopped Frozen Collards has 4.5 times more Vitamin A, 2.2 times more Vitamin B1, 2.7 times more Vitamin B5, 1.5 times more Vitamin B9 and 4.4 times more Vitamin K than Boiled Garland Chrysanthemum.
• While 1 kg of Boiled and Drained Garland Chrysanthemum contains 1.4 times more Vitamin B2 and 2 times more Vitamin E than Boiled Chopped Frozen Collards.
• Both Cooked Chopped Frozen Collards and Boiled Garland Chrysanthemum provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin C per one kilogram.
• 1 kilogram of Boiled Garland Chrysanthemum have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Boiled Chopped Frozen Collards as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Chopped Frozen Collards has 3 times more Calcium, 1.7 times more Magnesium, 1.9 times more Manganese, 5 times more Selenium and 1.4 times more Zinc than Boiled Garland Chrysanthemum.
• While 1 kg of Boiled and Drained Garland Chrysanthemum contains 2.4 times more Copper, 3.3 times more Iron, 1.6 times more Phosphorus and 2.3 times more Potassium than Boiled Chopped Frozen Collards.
• Both Cooked Chopped Frozen Collards and Boiled Garland Chrysanthemum 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 kilogram of Cooked Chopped Frozen Collards has 21.2 times more Omega 3, 1.6 times more Carbohydrate, 1.2 times more Fiber and 1.8 times more Protein than Boiled Garland Chrysanthemum.
• While 1 kg of Boiled and Drained Garland Chrysanthemum contains 3.5 times more Sugars than Boiled Chopped Frozen Collards.
• 1 kilogram of Boiled Garland Chrysanthemum provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Collards as well as Boiled and Drained Garland Chrysanthemum provide inadequate amounts of Energy and Omega 6 in one kilogram.