Comparing Nutrients in 500 calories Boiled Collards VS Boiled Garland Chrysanthemum

Weight per 500 calories

• Boiled Collards: 1515g
• Boiled Garland Chrysanthemum: 2500g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	2.3% 2.25g	97g per day for Men 19-50 years
Saturated Fat	2.23% 0.71g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	88% 1.4g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.6g	83% 108g	130g per day for Men 19-50 years
Sugars	8.36% 6.06g	69.3% 50.3g	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	159% 60.6g	151% 57.5g	38g per day for Men 19-50 years
Protein	73.3% 41g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Boiled Collards	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	640% 5758μg	358% 3225μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.5% 0.61mg	43.8% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	308% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.5% 8.7mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	227% 2.95mg	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	60.6% 242μg	313% 1250μg	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	306% 276mg	664% 598mg	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	89% 13.3mg	417% 62.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5134% 6161μg	2973% 3568μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Collards	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	214% 2136mg	173% 1725mg	1000mg per day for Men 19-50 years
Copper	86% 0.77mg	369% 3.33mg	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	214% 17mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	75.8% 318mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	336% 7.73mg	386% 8.88mg	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	69.3% 485mg	154% 1075mg	700mg per day for Men 19-50 years
Potassium	52% 1773mg	418% 14225mg	3400mg per day for Men 19-50 years
Selenium	13.8% 7.58μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	15% 227mg	88.3% 1325mg	1500mg per day for Men 19-50 years
Zinc	31.7% 3.5mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	37% 1366g	62.5% 2312g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Boiled and Drained Collards as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Boiled and Drained Collards as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.