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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cooked Chopped Frozen Collards	27%	8%	65%

Macro Nutrients

	Roasted Almonds	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Energy	82% 2373kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	21.7% 28g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	29.2% 11g	38g per day for Men 19-50 years
Protein	149% 83g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Vitamin A	0% 0μg	254% 2282μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	15.8% 2.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	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	54.6% 218μg	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	0% 0mg	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	632% 95mg	33% 4.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2061% 2473μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Calcium	106% 1064mg	83.3% 833mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	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	185% 15mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	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	267% 1869mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	29.3% 996mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	13.2% 198mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	9.5% 351g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Roasted Almonds have 1.6 times more Vitamin B1, 10.4 times more Vitamin B2, 5.7 times more Vitamin B3, 2.8 times more Vitamin B5 and 19.1 times more Vitamin E than Cooked Chopped Frozen Collards.
• While 14 oz of Boiled Chopped Frozen Collards contain more Vitamin A, 1.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Cooked Chopped Frozen Collards provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Dry Roasted Almonds as well as Boiled Chopped Frozen Collards have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Roasted Almonds have 1.3 times more Calcium, 20 times more Copper, 3.3 times more Iron, 9.3 times more Magnesium, 3.4 times more Manganese, 17.4 times more Phosphorus, 2.8 times more Potassium, 1.3 times more Selenium and 12.3 times more Zinc than Cooked Chopped Frozen Collards.
• While 14 oz of Boiled Chopped Frozen Collards contain 16.7 times more Sodium and 36.7 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 16.6 times more Energy, 128.1 times more Fat, 68.2 times more Saturated Fat, 215.8 times more Omega 6, 3 times more Carbohydrate, 8.5 times more Sugars, 3.9 times more Fiber and 7.1 times more Protein than Cooked Chopped Frozen Collards.
• While 14 oz of Boiled Chopped Frozen Collards contain 12.7 times more Omega 3 than Dry Roasted Almonds.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3
• 14 ounces of Cooked Chopped Frozen Collards provide inadequate amounts of Energy and Omega 6