Comparing Nutrients in 100 grams 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	0.83% 24kcal	1.24% 36kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.56g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	NA	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	NA	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.32% 3.02g	5.46% 7.1g	130g per day for Men 19-50 years
Sugars	NA	0.79% 0.57g	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	7.9% 3g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	6% 3.36g	5.3% 2.97g	56g per day for Men 19-50 years

Vitamins

	Garland Chrysanthemum	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Vitamin A	13% 116μg	64% 575μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	3.9% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	3.97% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	2.3% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	8.77% 0.11mg	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	44.3% 177μg	19% 76μg	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	1.56% 1.4mg	29.3% 26.4mg	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	8.33% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	292% 350μg	519% 623μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garland Chrysanthemum	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Calcium	11.7% 117mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	15.2% 0.14mg	6.1% 0.055mg	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	28.6% 2.3mg	14% 1.12mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	29% 0.66mg	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	7.7% 54mg	3.86% 27mg	700mg per day for Men 19-50 years
Potassium	16.7% 567mg	7.4% 251mg	3400mg per day for Men 19-50 years
Selenium	NA	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	7.87% 118mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	6.45% 0.71mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.4% 88.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Garland Chrysanthemum vs Cooked Chopped Frozen Collards:

• Raw Garland Chrysanthemum has 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 Boiled Chopped Frozen Collards.
• While 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 Raw Garland Chrysanthemum and Boiled Chopped Frozen Collards have similar amounts of Vitamin B3 per 100 g.
• Both Raw Garland Chrysanthemum as well as Boiled Chopped Frozen Collards have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Garland Chrysanthemum vs Cooked Chopped Frozen Collards:

• Raw Garland Chrysanthemum has 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 Boiled Chopped Frozen Collards.
• While Boiled Chopped Frozen Collards contain 1.8 times more Calcium than Raw Garland Chrysanthemum.
• Both Raw Garland Chrysanthemum and Boiled Chopped Frozen Collards have similar amounts of Magnesium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled Chopped Frozen Collards contain 1.5 times more Energy and 2.4 times more Carbohydrate than Raw Garland Chrysanthemum.
• Both Raw Garland Chrysanthemum and Boiled Chopped Frozen Collards have similar amounts of Fiber and Protein per 100 g.
• Both Raw Garland Chrysanthemum as well as Boiled Chopped Frozen Collards have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.