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

Macros Ratio

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

Macro Nutrients

	Garland Chrysanthemum	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Energy	3.75% 109kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	NA	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	NA	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	NA	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	10.5% 13.7g	24.8% 32.2g	130g per day for Men 19-50 years
Sugars	NA	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	36% 13.6g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	27.2% 15.2g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Garland Chrysanthemum	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Vitamin A	58.5% 526μg	290% 2608μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	17.8% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.2% 0.65mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.4% 0.8mg	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	201% 803μg	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	7.06% 6.35mg	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	NA	37.8% 5.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1323% 1588μg	2356% 2827μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garland Chrysanthemum	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Calcium	53% 531mg	95% 953mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	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	130% 10.4mg	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	186% 4.28mg	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	35% 245mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	75.6% 2572mg	33.5% 1139mg	3400mg per day for Men 19-50 years
Selenium	NA	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	35.7% 535mg	15% 227mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.22mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11% 401g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of 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 Garland Chrysanthemum vs Cooked Chopped Frozen Collards:

• 1 pound of Garland Chrysanthemum has 2.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.3 times more Vitamin B9 than Cooked Chopped Frozen Collards.
• While 1 lb of Boiled Chopped Frozen Collards contains 5 times more Vitamin A, 18.9 times more Vitamin C and 1.8 times more Vitamin K than Raw Garland Chrysanthemum.
• Both Garland Chrysanthemum and Cooked Chopped Frozen Collards provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Garland Chrysanthemum have insufficient amounts of Vitamin C
• Both Raw 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 Garland Chrysanthemum vs Cooked Chopped Frozen Collards:

• 1 pound of Garland Chrysanthemum has 2.5 times more Copper, 2 times more Iron, 1.4 times more Manganese, 2 times more Phosphorus, 2.3 times more Potassium, 2.4 times more Sodium and 2.6 times more Zinc than Cooked Chopped Frozen Collards.
• While 1 lb of Boiled Chopped Frozen Collards contains 1.8 times more Calcium than Raw Garland Chrysanthemum.
• Both Garland Chrysanthemum and Cooked Chopped Frozen Collards contain similar levels of Magnesium and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Chopped Frozen Collards contains 2.4 times more Carbohydrate than Raw Garland Chrysanthemum.
• Both Garland Chrysanthemum and Cooked Chopped Frozen Collards offer comparable quantities of Fiber and Protein per one pound.
• Both Raw Garland Chrysanthemum as well as Boiled Chopped Frozen Collards provide inadequate amounts of Energy in one pound.