Comparing Nutrients in 500 calories Cooked Chopped Frozen Collards VS Boiled Garland Chrysanthemum

Weight per 500 calories

• Cooked Chopped Frozen Collards: 1389g
• Boiled Garland Chrysanthemum: 2500g

Cooked Chopped Frozen Collards have 1.8 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 500 calories - Cooked Chopped Frozen Collards or Boiled Garland Chrysanthemum?

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Collards	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.87% 5.7g	2.3% 2.25g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	110% 1.76g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	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	76% 99g	83% 108g	130g per day for Men 19-50 years
Sugars	11% 7.9g	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	102% 39g	151% 57.5g	38g per day for Men 19-50 years
Protein	73.7% 41.3g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Collards	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	887% 7986μg	358% 3225μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.4% 0.65mg	43.8% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	308% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	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	264% 1056μg	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	407% 367mg	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	116% 17.4mg	417% 62.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7213% 8656μg	2973% 3568μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Collards	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	292% 2917mg	173% 1725mg	1000mg per day for Men 19-50 years
Copper	85% 0.76mg	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	194% 15.6mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	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	53.6% 375mg	154% 1075mg	700mg per day for Men 19-50 years
Potassium	103% 3486mg	418% 14225mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	46.3% 694mg	88.3% 1325mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	33.2% 1229g	62.5% 2312g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Collards VS Boiled Garland Chrysanthemum Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Collards or Boiled Garland Chrysanthemum?

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

• 500 calories of Cooked Chopped Frozen Collards have 2.5 times more Vitamin A, 1.2 times more Vitamin B1, 1.5 times more Vitamin B5 and 2.4 times more Vitamin K than Boiled Garland Chrysanthemum.
• While 500 kcal of Boiled and Drained Garland Chrysanthemum contain 2.5 times more Vitamin B2, 2 times more Vitamin B3, 1.9 times more Vitamin B6, 1.6 times more Vitamin C and 3.6 times more Vitamin E than Boiled Chopped Frozen Collards.
• Both Cooked Chopped Frozen Collards and Boiled Garland Chrysanthemum provide similar amounts of Vitamin B9 per 500 calories.
• Both Boiled Chopped Frozen Collards as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Cooked Chopped Frozen Collards have 1.7 times more Calcium and 2.8 times more Selenium than Boiled Garland Chrysanthemum.
• While 500 kcal of Boiled and Drained Garland Chrysanthemum contain 4.4 times more Copper, 6 times more Iron, 2.9 times more Phosphorus, 4.1 times more Potassium, 1.9 times more Sodium, 1.3 times more Zinc and 1.9 times more Water than Boiled Chopped Frozen Collards.
• Both Cooked Chopped Frozen Collards and Boiled Garland Chrysanthemum contain similar levels of Magnesium and Manganese per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Chopped Frozen Collards have 11.8 times more Omega 3 than Boiled Garland Chrysanthemum.
• While 500 kcal of Boiled and Drained Garland Chrysanthemum contain 6.3 times more Sugars and 1.5 times more Fiber than Boiled Chopped Frozen Collards.
• Both Cooked Chopped Frozen Collards and Boiled Garland Chrysanthemum offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Boiled Garland Chrysanthemum provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Collards as well as Boiled and Drained Garland Chrysanthemum provide inadequate amounts of Omega 6 in 500 calories.