Comparing Nutrients in 14 ounces Frozen Chopped Collards VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Collards	27%	8%	65%
Almond paste	8%	52%	40%

Macro Nutrients

	Frozen Chopped Collards	Almond paste	Recommended Dietary Allowance
Energy	4.5% 131kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.7% 25.6g	146% 190g	130g per day for Men 19-50 years
Sugars	NA	198% 144g	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	37.6% 14.3g	50% 19g	38g per day for Men 19-50 years
Protein	19% 10.7g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Collards	Almond paste	Recommended Dietary Allowance
Vitamin A	202% 1822μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	11% 0.14mg	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	72.4% 290μg	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	176% 159mg	0.44% 0.4mg	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	NA	358% 53.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Collards	Almond paste	Recommended Dietary Allowance
Calcium	79.8% 798mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	200% 1.8mg	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	53% 4.25mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	148% 3.4mg	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	146% 1024mg	700mg per day for Men 19-50 years
Potassium	29.5% 1004mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	9.6% 355g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Collards VS Almond paste per 14 oz

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

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

• 14 ounces of Frozen Chopped Collards have more Vitamin A, 3.2 times more Vitamin B6 and 400 times more Vitamin C than Almond paste.
• While 14 oz of Almond paste contain 1.6 times more Vitamin B1, 3.8 times more Vitamin B2 and 2.2 times more Vitamin B3 than Frozen Chopped Collards, Unprepared.
• Both Frozen Chopped Collards and Almond paste provide similar amounts of Vitamin B5 and Vitamin B9 per 14 ounces.
• 14 ounces of Almond paste have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Collards, Unprepared as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Chopped Collards vs Almond paste:

• 14 ounces of Frozen Chopped Collards have 5.3 times more Sodium and 6.4 times more Water than Almond paste.
• While 14 oz of Almond paste contain 8.6 times more Copper, 1.5 times more Iron, 4.5 times more Magnesium, 1.4 times more Manganese, 9.6 times more Phosphorus, 3 times more Selenium and 5.7 times more Zinc than Frozen Chopped Collards, Unprepared.
• Both Frozen Chopped Collards and Almond paste contain similar levels of Calcium and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Almond paste contain 13.9 times more Energy, 75 times more Fat, 54.8 times more Saturated Fat, 2.1 times more Omega 3, 77.4 times more Omega 6, 7.4 times more Carbohydrate, 1.3 times more Fiber and 3.3 times more Protein than Frozen Chopped Collards, Unprepared.
• 14 ounces of Frozen Chopped Collards provide inadequate amounts of Energy and Omega 6