Comparing Nutrients in 5 ounces Cooked Chopped Frozen Collards VS 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	1.76% 51kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.097% 0.031g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.74% 10g	4.7% 6.1g	130g per day for Men 19-50 years
Sugars	1.1% 0.81g	3.93% 2.85g	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	10.4% 3.97g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	4.15% 2.32g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Collards	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	91% 815μg	20.3% 183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.55% 0.067mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.63% 0.9mg	6.38% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.26% 0.16mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	13% 0.17mg	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	27% 108μg	17.7% 71μg	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	41.6% 37.4mg	37.6% 34mg	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	12% 1.77mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	736% 883μg	169% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Collards	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	29.8% 298mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	8.66% 0.078mg	21% 0.19mg	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	20% 1.6mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	22% 0.5mg	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	5.47% 38.3mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	10.5% 356mg	23.7% 807mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	4.72% 71mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Collards VS Boiled Garland Chrysanthemum per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Collards versus 5 oz of Boiled Garland Chrysanthemum to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Collards vs Boiled Garland Chrysanthemum:

• 5 ounces of Cooked Chopped Frozen Collards have 4.5 times more Vitamin A, 2.2 times more Vitamin B1, 2.7 times more Vitamin B5, 1.5 times more Vitamin B9 and 4.4 times more Vitamin K than Boiled Garland Chrysanthemum.
• While 5 oz of Boiled and Drained Garland Chrysanthemum contain 1.4 times more Vitamin B2 and 2 times more Vitamin E than Boiled Chopped Frozen Collards.
• Both Cooked Chopped Frozen Collards and Boiled Garland Chrysanthemum provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin C per five ounces.
• 5 ounces of Boiled Garland Chrysanthemum have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Boiled Chopped Frozen Collards as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Collards vs Boiled Garland Chrysanthemum:

• 5 ounces of Cooked Chopped Frozen Collards have 3 times more Calcium, 1.7 times more Magnesium, 1.9 times more Manganese, 5 times more Selenium and 1.4 times more Zinc than Boiled Garland Chrysanthemum.
• While 5 oz of Boiled and Drained Garland Chrysanthemum contain 2.4 times more Copper, 3.3 times more Iron, 1.6 times more Phosphorus and 2.3 times more Potassium than Boiled Chopped Frozen Collards.
• Both Cooked Chopped Frozen Collards and Boiled Garland Chrysanthemum contain similar levels of Sodium and Water per five ounces.
• 5 ounces of Boiled Garland Chrysanthemum lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Collards have 21.2 times more Omega 3, 1.6 times more Carbohydrate, 1.2 times more Fiber and 1.8 times more Protein than Boiled Garland Chrysanthemum.
• While 5 oz of Boiled and Drained Garland Chrysanthemum contain 3.5 times more Sugars than Boiled Chopped Frozen Collards.
• 5 ounces 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 Energy and Omega 6 in five ounces.