Comparing Nutrients in 500 calories CollardsVS Boiled Garland Chrysanthemum

Weight per 500 calories

Collards

1563g

Boiled Garland Chrysanthemum

2500g

Collards have 1.6 times more energy per 100g than Boiled Garland Chrysanthemum. It has low energy density when compared to other foods. Boiled and Drained Garland Chrysanthemum having very low energy density.

Which food has more nutrients per 500 calories - Collards or Boiled Garland Chrysanthemum?

Macros Ratio

Protein Fat Carbs

Collards

31%

14%

55%

Boiled Garland Chrysanthemum

27%

70%

500 kcal ▼

Macro Nutrients

Collardsvs Boiled Garland Chrysanthemum

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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9.83%9.53g

Fat

2.3%2.25g

9.53 gvs2.25 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.7%0.86g

Saturated Fat

1.7%0.55g

0.86 gvs0.55 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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105%1.7g

Omega 3

9.38%0.15g

1.7 gvs0.15 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.54%1.3g

Omega 6

5%0.85g

1.3 gvs0.85 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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65%84.7g

Carbohydrate

83%108g

84.7 gvs108 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.9%7.2g

Sugars

69.3%50.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

7.2 gvs50.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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164%62.5g

Fiber

151%57.5g

62.5 gvs57.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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84.3%47g

Protein

73.2%41g

47 gvs41 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Collardsvs Boiled Garland Chrysanthemum

436%3922μg

Vitamin A

358%3225μg

RAE, retinol activity equivalents

3922 μgvs3225 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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70.3%0.84mg

Vitamin B1

43.8%0.53mg

Thiamine

0.84 mgvs0.53 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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156%2.03mg

Vitamin B2

308%4mg

Riboflavin

2.03 mgvs4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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72.5%11.6mg

Vitamin B3

113%18mg

Niacin, nicotinic acid, niacinamide

11.6 mgvs18 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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83.4%4.17mg

Vitamin B5

21%1.05mg

Pantothenic acid

4.17 mgvs1.05 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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198%2.58mg

Vitamin B6

227%2.95mg

Pyridoxine

2.58 mgvs2.95 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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504%2016μg

Vitamin B9

313%1250μg

Folates and Folic Acid

2016 μgvs1250 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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613%552mg

Vitamin C

664%598mg

Ascorbic acid

552 mgvs598 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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235%35.3mg

Vitamin E

417%62.5mg

Tocopherols and Tocotrienols

35.3 mgvs62.5 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5691%6830μg

Vitamin K

2973%3568μg

Phytomenadione or phylloquinone

6830 μgvs3568 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Collardsvs Boiled Garland Chrysanthemum

363%3625mg

Calcium

173%1725mg

3625 mgvs1725 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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80%0.72mg

Copper

369%3.33mg

0.72 mgvs3.33 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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92%7.34mg

Iron

1169%94mg

7.34 mgvs94 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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100%422mg

Magnesium

107%450mg

422 mgvs450 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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447%10.3mg

Manganese

386%8.88mg

10.3 mgvs8.88 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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56%391mg

Phosphorus

154%1075mg

391 mgvs1075 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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98%3328mg

Potassium

418%14225mg

3328 mgvs14225 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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37%20.3μg

Selenium

13.6%7.5μg

20.3 μgvs7.5 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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17.7%266mg

Sodium

88.3%1325mg

266 mgvs1325 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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30%3.3mg

Zinc

45.5%5mg

3.3 mgvs5 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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38%1400g

Water

62.5%2312g

1400 gvs2312 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Collards vs Boiled Garland Chrysanthemum:

Raw Collards have 1.2 times more Vitamin A, 1.6 times more Vitamin B1, 4 times more Vitamin B5, 1.6 times more Vitamin B9 and 1.9 times more Vitamin K than Boiled and Drained Garland Chrysanthemum.
While Boiled and Drained Garland Chrysanthemum contains 2 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.8 times more Vitamin E than Raw Collards.
Both Raw Collards and Boiled and Drained Garland Chrysanthemum have similar amounts of Vitamin B6 and Vitamin C per 500 kcal.
Both Raw Collards as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Collards vs Boiled Garland Chrysanthemum:

Raw Collards have 2.1 times more Calcium and 2.7 times more Selenium than Boiled and Drained Garland Chrysanthemum.
While Boiled and Drained Garland Chrysanthemum contains 4.6 times more Copper, 12.7 times more Iron, 2.8 times more Phosphorus, 4.3 times more Potassium, 5 times more Sodium, 1.5 times more Zinc and 1.7 times more Water than Raw Collards.
Both Raw Collards and Boiled and Drained Garland Chrysanthemum have similar amounts of Magnesium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Collards have 4.2 times more Fat, 11.3 times more Omega 3 and 1.5 times more Omega 6 than Boiled and Drained Garland Chrysanthemum.
While Boiled and Drained Garland Chrysanthemum contains 1.3 times more Carbohydrate and 7 times more Sugars than Raw Collards.
Both Raw Collards and Boiled and Drained Garland Chrysanthemum have similar amounts of Energy, Fiber and Protein per 500 kcal.
Both Raw Collards as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

CollardsVS Boiled CollardsBoiled Garland ChrysanthemumVS Boiled Collards

Compare Foods

Comparing Nutrients in 500 calories CollardsVS Boiled Garland Chrysanthemum

Weight per 500 calories

Which food has more nutrients per 500 calories - Collards or Boiled Garland Chrysanthemum?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: