Comparing Nutrients in 1 pound Boiled Collards VS Boiled Garland Chrysanthemum

Macros Ratio

	Protein	Fat	Carbs
Boiled Collards	27%	16%	57%
Boiled Garland Chrysanthemum	27%	3%	70%

Macro Nutrients

	Boiled Collards	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	5.16% 150kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.27g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.7% 25.6g	15% 19.5g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	12.6% 9.1g	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	47.7% 18g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	22% 12.3g	13.3% 7.44g	56g per day for Men 19-50 years

Vitamins

	Boiled Collards	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	192% 1724μg	65% 585μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	20.4% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.8% 0.99mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.7% 0.58mg	41% 0.54mg	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	18% 72.6μg	56.7% 227μg	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	92% 82.6mg	120% 108mg	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	26.6% 4mg	75.6% 11.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1537% 1844μg	539% 647μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Collards	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	64% 640mg	31.3% 313mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	67% 0.6mg	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	64% 5.13mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	101% 2.3mg	70% 1.6mg	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	20.7% 145mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	15.6% 531mg	76% 2581mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11% 409g	11.3% 420g	3700g per day for Men 19-50 years

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

• Boiled and Drained Collards have 2.9 times more Vitamin A, 1.9 times more Vitamin B1, 5.2 times more Vitamin B5 and 2.8 times more Vitamin K than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 3.1 times more Vitamin B9, 1.3 times more Vitamin C and 2.8 times more Vitamin E than Boiled and Drained Collards.
• Both Boiled and Drained Collards and Boiled and Drained Garland Chrysanthemum have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled and Drained Collards as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Collards have 2 times more Calcium and 1.4 times more Manganese than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 2.6 times more Copper, 3.3 times more Iron, 1.3 times more Phosphorus, 4.9 times more Potassium and 3.5 times more Sodium than Boiled and Drained Collards.
• Both Boiled and Drained Collards and Boiled and Drained Garland Chrysanthemum have similar amounts of Magnesium, Zinc and Water per 1 lb.
• Both Boiled and Drained Collards as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Collards have 1.7 times more Energy, 15.5 times more Omega 3, 1.3 times more Carbohydrate, 1.7 times more Fiber and 1.7 times more Protein than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 5 times more Sugars than Boiled and Drained Collards.
• Both Boiled and Drained Collards as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.