Comparing Nutrients in 300 calories Garland Chrysanthemum VS Boiled Collards

Weight per 300 calories

• Garland Chrysanthemum: 1250g
• Boiled Collards: 909g

Boiled and Drained Collards have 1.4 times more energy per unit of mass than Raw Garland Chrysanthemum, which is low in comparison to other foods. Garland Chrysanthemum having very low energy density.

Which food has more nutrients per 300 calories - Garland Chrysanthemum or Boiled Collards?

Macros Ratio

	Protein	Fat	Carbs
Garland Chrysanthemum	44%	16%	40%
Boiled Collards	27%	16%	57%

Macro Nutrients

	Garland Chrysanthemum	Boiled Collards	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	6.75% 6.55g	97g per day for Men 19-50 years
Saturated Fat	NA	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	NA	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	NA	3.74% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.8g	39.5% 51.4g	130g per day for Men 19-50 years
Sugars	NA	5% 3.64g	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	99% 37.5g	96% 36.4g	38g per day for Men 19-50 years
Protein	75% 42g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Garland Chrysanthemum	Boiled Collards	Recommended Dietary Allowance
Vitamin A	161% 1450μg	384% 3455μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.63mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.5% 6.64mg	32.7% 5.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.3% 2.76mg	39.6% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	89.5% 1.16mg	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	553% 2213μg	36.4% 145μg	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	19.4% 17.5mg	184% 165mg	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	53.3% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3646% 4375μg	3080% 3696μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garland Chrysanthemum	Boiled Collards	Recommended Dietary Allowance
Calcium	146% 1463mg	128% 1282mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	51.5% 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	358% 28.6mg	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	45.5% 191mg	420mg per day for Men 19-50 years
Manganese	513% 11.8mg	202% 4.64mg	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	96% 675mg	41.6% 291mg	700mg per day for Men 19-50 years
Potassium	208% 7088mg	31.3% 1064mg	3400mg per day for Men 19-50 years
Selenium	NA	8.26% 4.55μg	55μg per day for Men 19-50 years
Sodium	98% 1475mg	9.1% 136mg	1500mg per day for Men 19-50 years
Zinc	80.7% 8.88mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	31% 1143g	22% 820g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Garland Chrysanthemum vs Boiled Collards:

• Raw Garland Chrysanthemum has 4.5 times more Vitamin B1, 1.9 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6 and 15.2 times more Vitamin B9 than Boiled and Drained Collards.
• While Boiled and Drained Collards contain 2.4 times more Vitamin A and 9.5 times more Vitamin C than Raw Garland Chrysanthemum.
• Both Raw Garland Chrysanthemum and Boiled and Drained Collards have similar amounts of Vitamin K per 300 kcal.
• Both Raw Garland Chrysanthemum as well as Boiled and Drained Collards have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Garland Chrysanthemum vs Boiled Collards:

• Raw Garland Chrysanthemum has 3.7 times more Copper, 2.8 times more Iron, 2.1 times more Magnesium, 2.5 times more Manganese, 2.3 times more Phosphorus, 6.7 times more Potassium, 10.8 times more Sodium, 4.2 times more Zinc and 1.4 times more Water than Boiled and Drained Collards.
• Both Raw Garland Chrysanthemum and Boiled and Drained Collards have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Garland Chrysanthemum has 1.7 times more Protein than Boiled and Drained Collards.
• While Boiled and Drained Collards contain 1.4 times more Carbohydrate than Raw Garland Chrysanthemum.
• Both Raw Garland Chrysanthemum and Boiled and Drained Collards have similar amounts of Energy, Fat and Fiber per 300 kcal.
• Both Raw Garland Chrysanthemum as well as Boiled and Drained Collards have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.