Comparing Nutrients in 7 ounces Boiled Garland Chrysanthemum VS 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	1.37% 39.7kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	1.25% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	0.96% 0.16g	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	8.27% 10.8g	130g per day for Men 19-50 years
Sugars	5.5% 4g	1.26% 0.91g	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	21% 7.94g	38g per day for Men 19-50 years
Protein	5.8% 3.25g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Boiled Garland Chrysanthemum	Collards	Recommended Dietary Allowance
Vitamin A	28.4% 256μg	55.3% 498μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.93% 1.43mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.67% 0.083mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	25% 0.33mg	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	64% 256μg	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	78% 70mg	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	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	236% 283μg	723% 867μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garland Chrysanthemum	Collards	Recommended Dietary Allowance
Calcium	13.7% 137mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	10% 0.091mg	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	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	56.8% 1.3mg	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	12% 85.3mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	33.2% 1129mg	12.4% 423mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	7% 105mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.8% 178g	3700g per day for Men 19-50 years

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

• Boiled and Drained Garland Chrysanthemum has 1.2 times more Vitamin B2 than Raw Collards.
• While Raw Collards contain 1.9 times more Vitamin A, 2.6 times more Vitamin B1, 6.4 times more Vitamin B5, 1.4 times more Vitamin B6, 2.6 times more Vitamin B9, 1.5 times more Vitamin C and 3.1 times more Vitamin K than Boiled and Drained Garland Chrysanthemum.
• Both Boiled and Drained Garland Chrysanthemum and Raw Collards have similar amounts of Vitamin B3 and Vitamin E per 7 oz.
• Both Boiled and Drained Garland Chrysanthemum as well as Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled and Drained Garland Chrysanthemum has 2.9 times more Copper, 8 times more Iron, 1.7 times more Phosphorus, 2.7 times more Potassium and 3.1 times more Sodium than Raw Collards.
• While Raw Collards contain 3.4 times more Calcium, 1.5 times more Magnesium, 1.9 times more Manganese and 4.3 times more Selenium than Boiled and Drained Garland Chrysanthemum.
• Both Boiled and Drained Garland Chrysanthemum and Raw Collards have similar amounts of Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Garland Chrysanthemum has 4.4 times more Sugars than Raw Collards.
• While Raw Collards contain 1.6 times more Energy, 18 times more Omega 3, 1.3 times more Carbohydrate, 1.7 times more Fiber and 1.8 times more Protein than Boiled and Drained Garland Chrysanthemum.
• Both Boiled and Drained Garland Chrysanthemum as well as Raw Collards have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.