Comparing Nutrients in 300 calories Boiled Collards VS Boiled Garland Chrysanthemum

Weight per 300 calories

• Boiled Collards: 909g
• Boiled Garland Chrysanthemum: 1500g

Boiled Collards have 1.7 times more energy per 100g than Boiled Garland Chrysanthemum. It has low energy density when compared to other foods. Boiled and Drained Garland Chrysanthemum having very low energy density.

Which food has more nutrients per 300 calories - Boiled Collards or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.75% 6.55g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	3.74% 0.64g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.5% 51.4g	49.7% 64.7g	130g per day for Men 19-50 years
Sugars	5% 3.64g	41.6% 30g	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	96% 36.4g	91% 34.5g	38g per day for Men 19-50 years
Protein	44% 24.6g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Collards	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	384% 3455μg	215% 1935μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	26.3% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	67.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.6% 2mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.5% 1.16mg	136% 1.77mg	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	36.4% 145μg	188% 750μg	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	184% 165mg	398% 359mg	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	53.3% 8mg	250% 37.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3080% 3696μg	1784% 2141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Collards	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	128% 1282mg	104% 1035mg	1000mg per day for Men 19-50 years
Copper	51.5% 0.46mg	222% 2mg	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	128% 10.3mg	701% 56mg	8mg per day for Men 19-50 years
Magnesium	45.5% 191mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	202% 4.64mg	232% 5.33mg	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	41.6% 291mg	92% 645mg	700mg per day for Men 19-50 years
Potassium	31.3% 1064mg	251% 8535mg	3400mg per day for Men 19-50 years
Selenium	8.26% 4.55μg	8.2% 4.5μg	55μg per day for Men 19-50 years
Sodium	9.1% 136mg	53% 795mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	22% 820g	37.5% 1387g	3700g per day for Men 19-50 years

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

• Boiled and Drained Collards have 1.8 times more Vitamin A, 3.1 times more Vitamin B5 and 1.7 times more Vitamin K than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 2.5 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B6, 5.2 times more Vitamin B9, 2.2 times more Vitamin C and 4.7 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 B1 per 300 kcal.
• Both Boiled and Drained Collards as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Collards have 1.2 times more Calcium than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 4.3 times more Copper, 5.5 times more Iron, 1.4 times more Magnesium, 2.2 times more Phosphorus, 8 times more Potassium, 5.8 times more Sodium, 1.4 times more Zinc and 1.7 times more Water than Boiled and Drained Collards.
• Both Boiled and Drained Collards and Boiled and Drained Garland Chrysanthemum have similar amounts of Manganese and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Collards have 4.8 times more Fat, 9.4 times more Omega 3 and 1.2 times more Omega 6 than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 1.3 times more Carbohydrate and 8.3 times more Sugars than Boiled and Drained Collards.
• Both Boiled and Drained Collards and Boiled and Drained Garland Chrysanthemum have similar amounts of Energy, Fiber and Protein per 300 kcal.
• Both Boiled and Drained Collards as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.