Comparing Nutrients in 14 ounces Boiled Collards with Salt VS Cooked Frozen Chopped Collards with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Collards with Salt	27%	16%	57%
Cooked Frozen Chopped Collards with Salt	27%	8%	65%

Macro Nutrients

	Boiled Collards with Salt	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Energy	4.5% 131kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.86g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	NA	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	21.7% 28g	130g per day for Men 19-50 years
Sugars	NA	3.12% 2.26g	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	41.8% 16g	29.2% 11g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Collards with Salt	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Vitamin A	168% 1508μg	254% 2282μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	15.8% 2.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	35% 0.45mg	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	16% 63.5μg	75.4% 302μg	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	80.3% 72.2mg	116% 105mg	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	23.3% 3.5mg	33% 4.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1345% 1614μg	2061% 2473μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Collards with Salt	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Calcium	56% 560mg	83.3% 833mg	1000mg per day for Men 19-50 years
Copper	22.5% 0.2mg	24.3% 0.22mg	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	56% 4.5mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	114% 2.63mg	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	18% 127mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	13.7% 464mg	29.3% 996mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	66.7% 1000mg	75.7% 1135mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	9.67% 358g	9.5% 351g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Collards with Salt vs Cooked Frozen Chopped Collards with Salt:

• Boiled and Drained Collards with Salt have 1.9 times more Vitamin B5 than Boiled Chopped Frozen Collards, drained with Salt.
• While Boiled Chopped Frozen Collards, drained with Salt contain 1.5 times more Vitamin A, 4.8 times more Vitamin B9, 1.5 times more Vitamin C, 1.4 times more Vitamin E and 1.5 times more Vitamin K than Boiled and Drained Collards with Salt.
• Both Boiled and Drained Collards with Salt and Boiled Chopped Frozen Collards, drained with Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per 14 oz.
• Both Boiled and Drained Collards with Salt as well as Boiled Chopped Frozen Collards, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Collards with Salt vs Cooked Frozen Chopped Collards with Salt:

• Boiled Chopped Frozen Collards, drained with Salt contain 1.5 times more Calcium, 1.4 times more Magnesium, 1.3 times more Manganese, 2.1 times more Potassium and 3 times more Selenium than Boiled and Drained Collards with Salt.
• Both Boiled and Drained Collards with Salt and Boiled Chopped Frozen Collards, drained with Salt have similar amounts of Copper, Iron, Phosphorus, Sodium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Collards with Salt have 1.4 times more Fiber than Boiled Chopped Frozen Collards, drained with Salt.
• While Boiled Chopped Frozen Collards, drained with Salt contain 1.3 times more Carbohydrate than Boiled and Drained Collards with Salt.
• Both Boiled and Drained Collards with Salt and Boiled Chopped Frozen Collards, drained with Salt have similar amounts of Energy and Protein per 14 oz.
• Both Boiled and Drained Collards with Salt as well as Boiled Chopped Frozen Collards, drained with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.