Comparing Nutrients in 7 ounces Boiled Collards VS Boiled Garland Chrysanthemum

Macros Ratio

	Protein	Fat	Carbs
Boiled Collards	27%	16%	57%
Boiled Garland Chrysanthemum	27%	3%	70%

Macro Nutrients

	Boiled Collards	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.62% 11.2g	6.58% 8.55g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	5.5% 4g	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	21% 7.94g	12% 4.56g	38g per day for Men 19-50 years
Protein	9.6% 5.38g	5.8% 3.25g	56g per day for Men 19-50 years

Vitamins

	Boiled Collards	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	83.8% 754μg	28.4% 256μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.13% 1.14mg	8.93% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.65% 0.43mg	1.67% 0.083mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	18% 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	7.94% 31.8μg	25% 99μg	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	40% 36mg	52.7% 47.4mg	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	11.6% 1.75mg	33% 4.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	672% 807μg	236% 283μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Collards	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	28% 280mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	29.3% 0.26mg	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	28% 2.24mg	93% 7.42mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	30.6% 0.7mg	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	9.07% 63.5mg	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	6.83% 232mg	33.2% 1129mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.96% 184g	3700g per day for Men 19-50 years

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

• Boiled and Drained Collards have 2.9 times more Vitamin A, 1.9 times more Vitamin B1, 5.2 times more Vitamin B5 and 2.8 times more Vitamin K than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 3.1 times more Vitamin B9, 1.3 times more Vitamin C and 2.8 times more Vitamin E than Boiled and Drained Collards.
• Both Boiled and Drained Collards and Boiled and Drained Garland Chrysanthemum have similar amounts of Vitamin B6 per 7 oz.
• Both Boiled and Drained Collards as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled and Drained Collards have 2 times more Calcium and 1.4 times more Manganese than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 2.6 times more Copper, 3.3 times more Iron, 1.3 times more Phosphorus, 4.9 times more Potassium and 3.5 times more Sodium than Boiled and Drained Collards.
• Both Boiled and Drained Collards and Boiled and Drained Garland Chrysanthemum have similar amounts of Magnesium, Zinc and Water per 7 oz.
• Both Boiled and Drained Collards as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Collards have 1.7 times more Energy, 15.5 times more Omega 3, 1.3 times more Carbohydrate, 1.7 times more Fiber and 1.7 times more Protein than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 5 times more Sugars than Boiled and Drained Collards.
• Both Boiled and Drained Collards as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.