Comparing Nutrients in 500 calories Boiled Garland Chrysanthemum VS Collards

Weight per 500 calories

• Boiled Garland Chrysanthemum: 2500g
• Collards: 1563g

Raw Collards have 1.6 times more energy per unit of mass than Boiled and Drained Garland Chrysanthemum, which is low in comparison to other foods. Boiled Garland Chrysanthemum having very low energy density.

Which food has more nutrients per 500 calories - Boiled Garland Chrysanthemum or Collards?

Macros Ratio

	Protein	Fat	Carbs
Boiled Garland Chrysanthemum	27%	3%	70%
Collards	31%	14%	55%

Macro Nutrients

	Boiled Garland Chrysanthemum	Collards	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.25g	9.83% 9.53g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	105% 1.7g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	7.54% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	65% 84.7g	130g per day for Men 19-50 years
Sugars	69.3% 50.3g	9.9% 7.2g	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	151% 57.5g	164% 62.5g	38g per day for Men 19-50 years
Protein	73.2% 41g	84.3% 47g	56g per day for Men 19-50 years

Vitamins

	Boiled Garland Chrysanthemum	Collards	Recommended Dietary Allowance
Vitamin A	358% 3225μg	436% 3922μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.8% 0.53mg	70.3% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	308% 4mg	156% 2.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	72.5% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	227% 2.95mg	198% 2.58mg	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	313% 1250μg	504% 2016μg	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	664% 598mg	613% 552mg	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	417% 62.5mg	235% 35.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2973% 3568μg	5691% 6830μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garland Chrysanthemum	Collards	Recommended Dietary Allowance
Calcium	173% 1725mg	363% 3625mg	1000mg per day for Men 19-50 years
Copper	369% 3.33mg	80% 0.72mg	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	1169% 94mg	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	100% 422mg	420mg per day for Men 19-50 years
Manganese	386% 8.88mg	447% 10.3mg	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	154% 1075mg	56% 391mg	700mg per day for Men 19-50 years
Potassium	418% 14225mg	98% 3328mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	37% 20.3μg	55μg per day for Men 19-50 years
Sodium	88.3% 1325mg	17.7% 266mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	62.5% 2312g	38% 1400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Garland Chrysanthemum vs Collards:

• Boiled and Drained Garland Chrysanthemum has 2 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.8 times more Vitamin E than Raw Collards.
• While Raw Collards contain 1.6 times more Vitamin B1, 4 times more Vitamin B5, 1.6 times more Vitamin B9 and 1.9 times more Vitamin K than Boiled and Drained Garland Chrysanthemum.
• Both Boiled and Drained Garland Chrysanthemum and Raw Collards have similar amounts of Vitamin A, Vitamin B6 and Vitamin C per 500 kcal.
• Both Boiled and Drained Garland Chrysanthemum as well as Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Garland Chrysanthemum vs Collards:

• Boiled and Drained Garland Chrysanthemum has 4.6 times more Copper, 12.7 times more Iron, 2.8 times more Phosphorus, 4.3 times more Potassium, 5 times more Sodium, 1.5 times more Zinc and 1.7 times more Water than Raw Collards.
• While Raw Collards contain 2.1 times more Calcium and 2.7 times more Selenium than Boiled and Drained Garland Chrysanthemum.
• Both Boiled and Drained Garland Chrysanthemum and Raw Collards have similar amounts of Magnesium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Garland Chrysanthemum has 1.3 times more Carbohydrate and 7 times more Sugars than Raw Collards.
• While Raw Collards contain 4.2 times more Fat, 11.3 times more Omega 3 and 1.5 times more Omega 6 than Boiled and Drained Garland Chrysanthemum.
• Both Boiled and Drained Garland Chrysanthemum and Raw Collards have similar amounts of Energy, Fiber and Protein per 500 kcal.
• Both Boiled and Drained Garland Chrysanthemum as well as Raw Collards have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.