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

Macros Ratio

	Protein	Fat	Carbs
Garland Chrysanthemum	44%	16%	40%
Cooked Chopped Frozen Collards	27%	8%	65%

Macro Nutrients

	Garland Chrysanthemum	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	NA	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	15.8% 0.25g	1.6g per day for Men 19-50 years
Omega 6	NA	0.7% 0.12g	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	11% 14g	130g per day for Men 19-50 years
Sugars	NA	1.56% 1.13g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	12% 6.67g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Garland Chrysanthemum	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	127% 1141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	7.77% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.05mg	7.88% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	4.56% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	17.4% 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	88% 351μg	37.7% 151μg	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	58.2% 52.4mg	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	NA	16.5% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	579% 695μg	1031% 1237μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garland Chrysanthemum	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Calcium	23.2% 232mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	12% 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	57% 4.54mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	81.4% 1.87mg	57.2% 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	15.3% 107mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	33% 1125mg	14.7% 498mg	3400mg per day for Men 19-50 years
Selenium	NA	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.75% 176g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Garland Chrysanthemum have 2.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.3 times more Vitamin B9 than Cooked Chopped Frozen Collards.
• While 7 oz of Boiled Chopped Frozen Collards contain 5 times more Vitamin A, 18.9 times more Vitamin C and 1.8 times more Vitamin K than Raw Garland Chrysanthemum.
• Both Garland Chrysanthemum and Cooked Chopped Frozen Collards provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Garland Chrysanthemum have insufficient amounts of Vitamin C
• Both Raw Garland Chrysanthemum as well as Boiled Chopped Frozen Collards have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Garland Chrysanthemum have 2.5 times more Copper, 2 times more Iron, 1.4 times more Manganese, 2 times more Phosphorus, 2.3 times more Potassium, 2.4 times more Sodium and 2.6 times more Zinc than Cooked Chopped Frozen Collards.
• While 7 oz of Boiled Chopped Frozen Collards contain 1.8 times more Calcium than Raw Garland Chrysanthemum.
• Both Garland Chrysanthemum and Cooked Chopped Frozen Collards contain similar levels of Magnesium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Chopped Frozen Collards contain 2.4 times more Carbohydrate than Raw Garland Chrysanthemum.
• Both Garland Chrysanthemum and Cooked Chopped Frozen Collards offer comparable quantities of Fiber and Protein per seven ounces.
• Both Raw Garland Chrysanthemum as well as Boiled Chopped Frozen Collards provide inadequate amounts of Energy in seven ounces.