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

Macros Ratio

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

Macro Nutrients

	Boiled Garland Chrysanthemum	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Energy	3.13% 91kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	24.8% 32.2g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	3.57% 2.6g	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	27.5% 10.4g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	13.3% 7.44g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Garland Chrysanthemum	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Vitamin A	65% 585μg	290% 2608μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	17.8% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.4% 3.27mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	39.8% 0.52mg	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	56.7% 227μg	86% 345μg	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	120% 108mg	133% 120mg	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	75.6% 11.3mg	37.8% 5.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	539% 647μg	2356% 2827μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garland Chrysanthemum	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Calcium	31.3% 313mg	95% 953mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	27.7% 0.25mg	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	212% 17mg	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	131% 3mg	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	28% 195mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	76% 2581mg	33.5% 1139mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	15% 227mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11% 401g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Garland Chrysanthemum has 1.4 times more Vitamin B2 and 2 times more Vitamin E than Cooked Chopped Frozen Collards.
• While 1 lb of Boiled Chopped Frozen Collards contains 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 and Drained Garland Chrysanthemum.
• Both Boiled Garland Chrysanthemum and Cooked Chopped Frozen Collards provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin C per one pound.
• 1 pound of Boiled Garland Chrysanthemum have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Boiled and Drained Garland Chrysanthemum as well as Boiled Chopped Frozen Collards have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Garland Chrysanthemum has 2.4 times more Copper, 3.3 times more Iron, 1.6 times more Phosphorus and 2.3 times more Potassium than Cooked Chopped Frozen Collards.
• While 1 lb of Boiled Chopped Frozen Collards contains 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 and Drained Garland Chrysanthemum.
• Both Boiled Garland Chrysanthemum and Cooked Chopped Frozen Collards contain similar levels of Sodium and Water per one pound.
• 1 pound of Boiled Garland Chrysanthemum lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Garland Chrysanthemum has 3.5 times more Sugars than Cooked Chopped Frozen Collards.
• While 1 lb of Boiled Chopped Frozen Collards contains 21.2 times more Omega 3, 1.6 times more Carbohydrate and 1.8 times more Protein than Boiled and Drained Garland Chrysanthemum.
• Both Boiled Garland Chrysanthemum and Cooked Chopped Frozen Collards offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Garland Chrysanthemum provide inadequate amounts of Omega 3
• Both Boiled and Drained Garland Chrysanthemum as well as Boiled Chopped Frozen Collards provide inadequate amounts of Energy and Omega 6 in one pound.