Comparing Nutrients in 7 ounces Garland Chrysanthemum VS Boiled Collards

Macros Ratio

	Protein	Fat	Carbs
Garland Chrysanthemum	44%	16%	40%
Boiled Collards	27%	16%	57%

Macro Nutrients

	Garland Chrysanthemum	Boiled Collards	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	NA	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	NA	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	NA	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.6% 6g	8.62% 11.2g	130g per day for Men 19-50 years
Sugars	NA	1.1% 0.79g	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	15.7% 5.95g	21% 7.94g	38g per day for Men 19-50 years
Protein	12% 6.67g	9.6% 5.38g	56g per day for Men 19-50 years

Vitamins

	Garland Chrysanthemum	Boiled Collards	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	83.8% 754μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.05mg	7.13% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	8.65% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	19.5% 0.25mg	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	88% 351μg	7.94% 31.8μg	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	3.1% 2.78mg	40% 36mg	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	NA	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	579% 695μg	672% 807μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garland Chrysanthemum	Boiled Collards	Recommended Dietary Allowance
Calcium	23.2% 232mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	11.2% 0.1mg	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	57% 4.54mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	81.4% 1.87mg	44% 1mg	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	15.3% 107mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	33% 1125mg	6.83% 232mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.84% 179g	3700g per day for Men 19-50 years

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

• Raw Garland Chrysanthemum has 3.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B6 and 11.1 times more Vitamin B9 than Boiled and Drained Collards.
• While Boiled and Drained Collards contain 3.3 times more Vitamin A and 13 times more Vitamin C than Raw Garland Chrysanthemum.
• Both Raw Garland Chrysanthemum and Boiled and Drained Collards have similar amounts of Vitamin B3, Vitamin B5 and Vitamin K per 7 oz.
• Both Raw Garland Chrysanthemum as well as Boiled and Drained Collards have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Garland Chrysanthemum has 2.7 times more Copper, 2 times more Iron, 1.5 times more Magnesium, 1.8 times more Manganese, 1.7 times more Phosphorus, 4.8 times more Potassium, 7.9 times more Sodium and 3.1 times more Zinc than Boiled and Drained Collards.
• Both Raw Garland Chrysanthemum and Boiled and Drained Collards have similar amounts of Calcium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Garland Chrysanthemum has 1.2 times more Protein than Boiled and Drained Collards.
• While Boiled and Drained Collards contain 1.4 times more Energy, 1.9 times more Carbohydrate and 1.3 times more Fiber than Raw Garland Chrysanthemum.
• Both Raw Garland Chrysanthemum as well as Boiled and Drained Collards have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.