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

Weight per 300 calories

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

Frozen Chopped 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.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Collards	27%	8%	65%
Boiled Garland Chrysanthemum	27%	3%	70%

Macro Nutrients

	Frozen Chopped Collards	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.47% 3.36g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	54.5% 0.87g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	3.85% 0.65g	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	45% 58.7g	49.7% 64.7g	130g per day for Men 19-50 years
Sugars	NA	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	86% 32.7g	91% 34.5g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Collards	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	464% 4173μg	215% 1935μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.45mg	26.3% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.83mg	67.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.4% 1.05mg	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	166% 664μg	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	404% 364mg	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	NA	250% 37.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1784% 2141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Collards	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	183% 1827mg	104% 1035mg	1000mg per day for Men 19-50 years
Copper	53.5% 0.48mg	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	122% 9.73mg	701% 56mg	8mg per day for Men 19-50 years
Magnesium	62.8% 264mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	250% 5.75mg	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	35% 245mg	92% 645mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	251% 8535mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	8.2% 4.5μg	55μg per day for Men 19-50 years
Sodium	29% 436mg	53% 795mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	22% 814g	37.5% 1387g	3700g per day for Men 19-50 years

Frozen Chopped Collards VS Boiled Garland Chrysanthemum Nutrients Per 300 Kcal

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

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

• 300 calories of Frozen Chopped Collards have 2.2 times more Vitamin A, 1.4 times more Vitamin B1 and 1.6 times more Vitamin B5 than Boiled Garland Chrysanthemum.
• While 300 kcal of Boiled and Drained Garland Chrysanthemum contain 2.4 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.7 times more Vitamin B6 than Frozen Chopped Collards, Unprepared.
• Both Frozen Chopped Collards and Boiled Garland Chrysanthemum provide similar amounts of Vitamin B9 and Vitamin C per 300 calories.
• Both Frozen Chopped Collards, Unprepared as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Frozen Chopped Collards have 1.8 times more Calcium and 2.8 times more Selenium than Boiled Garland Chrysanthemum.
• While 300 kcal of Boiled and Drained Garland Chrysanthemum contain 4.1 times more Copper, 5.8 times more Iron, 2.6 times more Phosphorus, 3.7 times more Potassium, 1.8 times more Sodium, 1.3 times more Zinc and 1.7 times more Water than Frozen Chopped Collards, Unprepared.
• Both Frozen Chopped Collards and Boiled Garland Chrysanthemum contain similar levels of Magnesium and Manganese per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Chopped Collards have 9.7 times more Omega 3 than Boiled Garland Chrysanthemum.
• Both Frozen Chopped Collards and Boiled Garland Chrysanthemum offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• 300 calories of Boiled Garland Chrysanthemum provide inadequate amounts of Omega 3
• Both Frozen Chopped Collards, Unprepared as well as Boiled and Drained Garland Chrysanthemum provide inadequate amounts of Omega 6 in 300 calories.