Comparing Nutrients in 14 ounces Cooked Chopped Frozen Collards VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Collards	27%	8%	65%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cooked Chopped Frozen Collards	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	4.93% 143kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	316% 53.7g	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	54% 70g	130g per day for Men 19-50 years
Sugars	3.12% 2.26g	25% 18g	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	0% 0g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	29.2% 11g	110% 41.7g	38g per day for Men 19-50 years
Protein	21% 11.8g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Collards	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	254% 2282μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.8% 2.52mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	36% 0.47mg	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	26.8% 107μg	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	0% 0mg	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	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2061% 2473μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Collards	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	83.3% 833mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	421% 3.8mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	425% 9.76mg	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	264% 1850mg	700mg per day for Men 19-50 years
Potassium	29.3% 996mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	13.2% 198mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	111% 12mg	11mg per day for Men 19-50 years
Water	9.5% 351g	0.3% 11g	3700g per day for Men 19-50 years

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

• Boiled Chopped Frozen Collards have more Vitamin A, 2.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2 times more Vitamin B1, 6.8 times more Vitamin B2, 5.8 times more Vitamin B3, 2 times more Vitamin B5 and 20.8 times more Vitamin E than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards and Oil Roasted Almonds have similar amounts of Vitamin B6 per 14 oz.
• Both Boiled Chopped Frozen Collards as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled Chopped Frozen Collards have 50 times more Sodium and 31.6 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.4 times more Calcium, 17.4 times more Copper, 3.3 times more Iron, 9.1 times more Magnesium, 3.7 times more Manganese, 17.3 times more Phosphorus, 2.8 times more Potassium, 2.7 times more Selenium and 11.4 times more Zinc than Boiled Chopped Frozen Collards.

Comparison of macro-nutrients per 14 ounces:

• Boiled Chopped Frozen Collards have more Omega 3 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 16.9 times more Energy, 134.6 times more Fat, 70.1 times more Saturated Fat, 225.3 times more Omega 6, 2.5 times more Carbohydrate, 8 times more Sugars, 3.8 times more Fiber and 7.1 times more Protein than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.