Comparing Nutrients in 7 ounces Boiled Garland Chrysanthemum VS Frozen Chopped Collards

Macros Ratio

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

Macro Nutrients

	Boiled Garland Chrysanthemum	Frozen Chopped Collards	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.58% 8.55g	9.86% 13g	130g per day for Men 19-50 years
Sugars	5.5% 4g	NA	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	12% 4.56g	19% 7.14g	38g per day for Men 19-50 years
Protein	5.8% 3.25g	9.53% 5.34g	56g per day for Men 19-50 years

Vitamins

	Boiled Garland Chrysanthemum	Frozen Chopped Collards	Recommended Dietary Allowance
Vitamin A	28.4% 256μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.93% 1.43mg	7.95% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.67% 0.083mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	17.6% 0.23mg	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	25% 99μg	36.2% 145μg	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	52.7% 47.4mg	88% 79.4mg	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	33% 4.96mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	236% 283μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garland Chrysanthemum	Frozen Chopped Collards	Recommended Dietary Allowance
Calcium	13.7% 137mg	40% 399mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	11.7% 0.11mg	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	93% 7.42mg	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	54.6% 1.26mg	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	12% 85.3mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	33.2% 1129mg	14.8% 502mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	7% 105mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Garland Chrysanthemum VS Frozen Chopped Collards per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Garland Chrysanthemum versus 7 oz of Frozen Chopped Collards to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Garland Chrysanthemum vs Frozen Chopped Collards:

• 7 ounces of Boiled Garland Chrysanthemum have 1.5 times more Vitamin B2 than Frozen Chopped Collards.
• While 7 oz of Frozen Chopped Collards, Unprepared contain 3.6 times more Vitamin A, 2.4 times more Vitamin B1, 2.6 times more Vitamin B5, 1.5 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Garland Chrysanthemum.
• Both Boiled Garland Chrysanthemum and Frozen Chopped Collards provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Boiled Garland Chrysanthemum have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Boiled and Drained Garland Chrysanthemum as well as Frozen Chopped Collards, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Garland Chrysanthemum vs Frozen Chopped Collards:

• 7 ounces of Boiled Garland Chrysanthemum have 2.5 times more Copper, 3.5 times more Iron, 1.6 times more Phosphorus and 2.2 times more Potassium than Frozen Chopped Collards.
• While 7 oz of Frozen Chopped Collards, Unprepared contain 2.9 times more Calcium, 1.6 times more Magnesium, 1.8 times more Manganese, 4.7 times more Selenium and 1.3 times more Zinc than Boiled and Drained Garland Chrysanthemum.
• Both Boiled Garland Chrysanthemum and Frozen Chopped Collards contain similar levels of Sodium and Water per seven ounces.
• 7 ounces of Boiled Garland Chrysanthemum lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Chopped Collards, Unprepared contain 16 times more Omega 3, 1.5 times more Carbohydrate, 1.6 times more Fiber and 1.6 times more Protein than Boiled and Drained Garland Chrysanthemum.
• 7 ounces of Boiled Garland Chrysanthemum provide inadequate amounts of Omega 3
• Both Boiled and Drained Garland Chrysanthemum as well as Frozen Chopped Collards, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.