Comparing Nutrients in 100 grams Boiled Collards with Salt VS Boiled Garland Chrysanthemum with Salt

Macros Ratio

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

Macro Nutrients

	Boiled Collards with Salt	Boiled Garland Chrysanthemum with Salt	Recommended Dietary Allowance
Energy	1.14% 33kcal	0.69% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	NA	32g per day for Men 19-50 years
Omega 3	5.8% 0.093g	NA	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.65g	3.3% 4.3g	130g per day for Men 19-50 years
Sugars	NA	2.77% 2g	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	10.5% 4g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	4.84% 2.7g	2.93% 1.64g	56g per day for Men 19-50 years

Vitamins

	Boiled Collards with Salt	Boiled Garland Chrysanthemum with Salt	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	14.3% 129μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.15% 0.11mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.36% 0.22mg	0.84% 0.042mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.85% 0.13mg	9.08% 0.12mg	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	4% 16μg	12.5% 50μg	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	20.2% 18mg	26.6% 24mg	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	5.87% 0.88mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	339% 407μg	119% 143μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Collards with Salt	Boiled Garland Chrysanthemum with Salt	Recommended Dietary Allowance
Calcium	14% 141mg	6.9% 69mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	14.8% 0.13mg	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	14% 1.13mg	46.8% 3.74mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	15.4% 0.36mg	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	4.57% 32mg	6.14% 43mg	700mg per day for Men 19-50 years
Potassium	3.44% 117mg	16.7% 569mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	17% 252mg	19.3% 289mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Collards with Salt VS Boiled Garland Chrysanthemum with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Collards with Salt versus 100 g of Boiled Garland Chrysanthemum with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Collards with Salt vs Boiled Garland Chrysanthemum with Salt:

• 100 grams of Boiled Collards with Salt 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 Garland Chrysanthemum with Salt.
• While 100 g of Boiled and Drained Garland Chrysanthemum with Salt contain 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 with Salt.
• Both Boiled Collards with Salt and Boiled Garland Chrysanthemum with Salt provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Boiled Garland Chrysanthemum with Salt have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Boiled and Drained Collards with Salt as well as Boiled and Drained Garland Chrysanthemum with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Collards with Salt vs Boiled Garland Chrysanthemum with Salt:

• 100 grams of Boiled Collards with Salt have 2 times more Calcium and 1.4 times more Manganese than Boiled Garland Chrysanthemum with Salt.
• While 100 g of Boiled and Drained Garland Chrysanthemum with Salt contain 2.6 times more Copper, 3.3 times more Iron, 1.3 times more Phosphorus and 4.9 times more Potassium than Boiled and Drained Collards with Salt.
• Both Boiled Collards with Salt and Boiled Garland Chrysanthemum with Salt contain similar levels of Magnesium, Sodium and Water per 100 grams.
• 100 grams of Boiled Garland Chrysanthemum with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Collards with Salt as well as Boiled and Drained Garland Chrysanthemum with Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Collards with Salt have 1.3 times more Carbohydrate, 1.7 times more Fiber and 1.7 times more Protein than Boiled Garland Chrysanthemum with Salt.
• Both Boiled and Drained Collards with Salt as well as Boiled and Drained Garland Chrysanthemum with Salt provide inadequate amounts of Energy in 100 grams.