Comparing Nutrients in 100 grams 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	1.24% 36kcal	0.69% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.069% 0.022g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.46% 7.1g	3.3% 4.3g	130g per day for Men 19-50 years
Sugars	0.79% 0.57g	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	7.37% 2.8g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	5.3% 2.97g	2.93% 1.64g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Collards	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	64% 575μg	14.3% 129μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.9% 0.047mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.12mg	0.84% 0.042mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.77% 0.11mg	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	19% 76μg	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	29.3% 26.4mg	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	8.33% 1.25mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	519% 623μg	119% 143μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Collards	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	21% 210mg	6.9% 69mg	1000mg per day for Men 19-50 years
Copper	6.1% 0.055mg	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% 1.12mg	46.8% 3.74mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	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	3.86% 27mg	6.14% 43mg	700mg per day for Men 19-50 years
Potassium	7.4% 251mg	16.7% 569mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.53% 53mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.4% 88.5g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Collards VS Boiled Garland Chrysanthemum per 100 g

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

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

• 100 grams 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 100 g 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 100 grams.
• 100 grams 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 100 grams.

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

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Boiled Garland Chrysanthemum lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g of Boiled and Drained Garland Chrysanthemum contain 3.5 times more Sugars than Boiled Chopped Frozen Collards.
• 100 grams 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 100 grams.