Comparing Nutrients in 14 ounces Collards VS Frozen Chopped Collards

Macros Ratio

	Protein	Fat	Carbs
Collards	31%	14%	55%
Frozen Chopped Collards	27%	8%	65%

Macro Nutrients

	Collards	Frozen Chopped Collards	Recommended Dietary Allowance
Energy	4.38% 127kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.42g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	26.8% 0.43g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	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	16.5% 21.5g	19.7% 25.6g	130g per day for Men 19-50 years
Sugars	2.5% 1.83g	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	41.8% 16g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	21.4% 12g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Collards	Frozen Chopped Collards	Recommended Dietary Allowance
Vitamin A	111% 996μg	202% 1822μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.21mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.06mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.4% 0.65mg	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	128% 512μg	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	156% 140mg	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	59.8% 8.97mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1446% 1735μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Collards	Frozen Chopped Collards	Recommended Dietary Allowance
Calcium	92% 921mg	79.8% 798mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	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	23.3% 1.87mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	114% 2.6mg	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	14% 99mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	25% 845mg	29.5% 1004mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	9.6% 356g	9.6% 355g	3700g per day for Men 19-50 years

Nutrient Comparison: Collards VS Frozen Chopped Collards per 14 oz

Compare the macro and micronutrient content in 14 oz of 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 Collards vs Frozen Chopped Collards:

• 14 ounces of Collards have 2.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.8 times more Vitamin B9 than Frozen Chopped Collards.
• While 14 oz of Frozen Chopped Collards, Unprepared contain 1.8 times more Vitamin A than Raw Collards.
• Both Collards and Frozen Chopped Collards provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C per 14 ounces.
• Both Raw 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 Collards vs Frozen Chopped Collards:

• 14 oz of Frozen Chopped Collards, Unprepared contain 2.3 times more Iron and 2.8 times more Sodium than Raw Collards.
• Both Collards and Frozen Chopped Collards contain similar levels of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Water per 14 ounces.
• 14 ounces of Collards lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• Both Raw Collards and Frozen Chopped Collards, Unprepared have similar amounts of macro-nutrients per 14 oz
• Both Collards and Frozen Chopped Collards offer comparable quantities of Omega 3, Carbohydrate, Fiber and Protein per 14 ounces.
• Both Raw Collards as well as Frozen Chopped Collards, Unprepared provide inadequate amounts of Energy and Omega 6 in 14 ounces.