Comparing Nutrients in 300 calories Garland Chrysanthemum VS Cooked Chopped Frozen Collards

Weight per 300 calories

• Garland Chrysanthemum: 1250g
• Cooked Chopped Frozen Collards: 833g

Boiled Chopped Frozen Collards have 1.5 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.

Discover which food has more nutrients per 300 calories - Garland Chrysanthemum or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	3.52% 3.4g	97g per day for Men 19-50 years
Saturated Fat	NA	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	NA	66% 1.06g	1.6g per day for Men 19-50 years
Omega 6	NA	2.94% 0.5g	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	45.5% 59g	130g per day for Men 19-50 years
Sugars	NA	6.55% 4.75g	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	61.4% 23.3g	38g per day for Men 19-50 years
Protein	75% 42g	44% 24.8g	56g per day for Men 19-50 years

Vitamins

	Garland Chrysanthemum	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Vitamin A	161% 1450μg	532% 4792μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.63mg	32.6% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	73.7% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.5% 6.64mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.3% 2.76mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	73% 0.95mg	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	158% 633μg	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	244% 220mg	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	69.4% 10.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3646% 4375μg	4328% 5193μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garland Chrysanthemum	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Calcium	146% 1463mg	175% 1750mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	51% 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	117% 9.33mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	513% 11.8mg	240% 5.53mg	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	32% 225mg	700mg per day for Men 19-50 years
Potassium	208% 7088mg	61.5% 2092mg	3400mg per day for Men 19-50 years
Selenium	NA	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	98% 1475mg	27.8% 417mg	1500mg per day for Men 19-50 years
Zinc	80.7% 8.88mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	31% 1143g	20% 737g	3700g per day for Men 19-50 years

Garland Chrysanthemum VS Cooked Chopped Frozen Collards Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Garland Chrysanthemum or Cooked Chopped Frozen Collards?

Lets compare vitamin content per 300 calories of Garland Chrysanthemum vs Cooked Chopped Frozen Collards:

• 300 calories of Garland Chrysanthemum have 4.1 times more Vitamin B1, 1.9 times more Vitamin B2, 1.3 times more Vitamin B3, 2.9 times more Vitamin B5, 2.3 times more Vitamin B6 and 3.5 times more Vitamin B9 than Cooked Chopped Frozen Collards.
• While 300 kcal of Boiled Chopped Frozen Collards contain 3.3 times more Vitamin A and 12.6 times more Vitamin C than Raw Garland Chrysanthemum.
• Both Garland Chrysanthemum and Cooked Chopped Frozen Collards provide similar amounts of Vitamin K per 300 calories.
• Both Raw Garland Chrysanthemum as well as Boiled Chopped Frozen Collards have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Garland Chrysanthemum vs Cooked Chopped Frozen Collards:

• 300 calories of Garland Chrysanthemum have 3.7 times more Copper, 3.1 times more Iron, 1.6 times more Magnesium, 2.1 times more Manganese, 3 times more Phosphorus, 3.4 times more Potassium, 3.5 times more Sodium, 3.9 times more Zinc and 1.5 times more Water than Cooked Chopped Frozen Collards.
• Both Garland Chrysanthemum and Cooked Chopped Frozen Collards contain similar levels of Calcium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Garland Chrysanthemum have 2 times more Fat, 1.6 times more Fiber and 1.7 times more Protein than Cooked Chopped Frozen Collards.
• While 300 kcal of Boiled Chopped Frozen Collards contain 1.6 times more Carbohydrate than Raw Garland Chrysanthemum.
• Both Garland Chrysanthemum and Cooked Chopped Frozen Collards offer comparable quantities of Energy per 300 calories.