Comparing Nutrients in 14 ounces Cooked Chopped Frozen Collards VS Frozen Chopped Collards

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Collards	27%	8%	65%
Frozen Chopped Collards	27%	8%	65%

Macro Nutrients

	Cooked Chopped Frozen Collards	Frozen Chopped Collards	Recommended Dietary Allowance
Energy	4.93% 143kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.7% 28g	19.7% 25.6g	130g per day for Men 19-50 years
Sugars	3.12% 2.26g	NA	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	29.2% 11g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	21% 11.8g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Collards	Frozen Chopped Collards	Recommended Dietary Allowance
Vitamin A	254% 2282μg	202% 1822μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.8% 2.52mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	35% 0.46mg	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	75.4% 302μg	72.4% 290μg	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	116% 105mg	176% 159mg	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	33% 4.96mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2061% 2473μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Collards	Frozen Chopped Collards	Recommended Dietary Allowance
Calcium	83.3% 833mg	79.8% 798mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	23.4% 0.21mg	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	55.6% 4.45mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	109% 2.5mg	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	15.3% 107mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	29.3% 996mg	29.5% 1004mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	13.2% 198mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	9.5% 351g	9.6% 355g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Collards VS Frozen Chopped Collards per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Collards versus 14 oz of Frozen Chopped Collards to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Cooked Chopped Frozen Collards have 1.3 times more Vitamin A than Frozen Chopped Collards.
• While 14 oz of Frozen Chopped Collards, Unprepared contain 1.5 times more Vitamin C than Boiled Chopped Frozen Collards.
• Both Cooked Chopped Frozen Collards and Frozen Chopped Collards provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 14 ounces.
• Both Boiled Chopped Frozen Collards as well as Frozen Chopped Collards, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• Both Boiled Chopped Frozen Collards and Frozen Chopped Collards, Unprepared have similar amounts of minerals per 14 oz
• Both Cooked Chopped Frozen Collards and Frozen Chopped Collards contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Collards have 1.3 times more Omega 3 than Frozen Chopped Collards.
• While 14 oz of Frozen Chopped Collards, Unprepared contain 1.3 times more Fiber than Boiled Chopped Frozen Collards.
• Both Cooked Chopped Frozen Collards and Frozen Chopped Collards offer comparable quantities of Carbohydrate and Protein per 14 ounces.
• Both Boiled Chopped Frozen Collards as well as Frozen Chopped Collards, Unprepared provide inadequate amounts of Energy and Omega 6 in 14 ounces.