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

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Collards	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	15.8% 0.25g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	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	11% 14g	6.58% 8.55g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	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	14.6% 5.56g	12% 4.56g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	5.8% 3.25g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Collards	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	127% 1141μg	28.4% 256μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.77% 0.093mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.88% 1.26mg	8.93% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.56% 0.23mg	1.67% 0.083mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	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	37.7% 151μg	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	58.2% 52.4mg	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	16.5% 2.5mg	33% 4.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1031% 1237μg	236% 283μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Collards	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	41.7% 417mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	27.8% 2.22mg	93% 7.42mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	57.2% 1.3mg	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	7.65% 53.6mg	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	14.7% 498mg	33.2% 1129mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.75% 176g	4.96% 184g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Cooked Chopped Frozen Collards have 4.5 times more Vitamin A, 2.2 times more Vitamin B1, 2.7 times more Vitamin B5, 1.5 times more Vitamin B9 and 4.4 times more Vitamin K than Boiled Garland Chrysanthemum.
• While 7 oz of Boiled and Drained Garland Chrysanthemum contain 1.4 times more Vitamin B2 and 2 times more Vitamin E than Boiled Chopped Frozen Collards.
• Both Cooked Chopped Frozen Collards and Boiled Garland Chrysanthemum provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin C per seven ounces.
• 7 ounces of Boiled Garland Chrysanthemum have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Boiled Chopped Frozen Collards as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Chopped Frozen Collards have 3 times more Calcium, 1.7 times more Magnesium, 1.9 times more Manganese, 5 times more Selenium and 1.4 times more Zinc than Boiled Garland Chrysanthemum.
• While 7 oz of Boiled and Drained Garland Chrysanthemum contain 2.4 times more Copper, 3.3 times more Iron, 1.6 times more Phosphorus and 2.3 times more Potassium than Boiled Chopped Frozen Collards.
• Both Cooked Chopped Frozen Collards and Boiled Garland Chrysanthemum 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 ounces of Cooked Chopped Frozen Collards have 21.2 times more Omega 3, 1.6 times more Carbohydrate, 1.2 times more Fiber and 1.8 times more Protein than Boiled Garland Chrysanthemum.
• While 7 oz of Boiled and Drained Garland Chrysanthemum contain 3.5 times more Sugars than Boiled Chopped Frozen Collards.
• 7 ounces of Boiled Garland Chrysanthemum provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Collards as well as Boiled and Drained Garland Chrysanthemum provide inadequate amounts of Energy and Omega 6 in seven ounces.