Comparing Nutrients in 1 kilogram Boiled Carrots VS Collards

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Collards	31%	14%	55%

Macro Nutrients

	Boiled Carrots	Collards	Recommended Dietary Allowance
Energy	12% 350kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	6.3% 6.1g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	67.5% 1.08g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	6.34% 4.6g	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	4.97% 3.6g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	105% 40g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Collards	Recommended Dietary Allowance
Vitamin A	947% 8520μg	279% 2510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	46.4% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	53.4% 2.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	127% 1.65mg	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	35% 140μg	323% 1290μg	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	40% 36mg	392% 353mg	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	68.7% 10.3mg	151% 22.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	3643% 4371μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Collards	Recommended Dietary Allowance
Calcium	30% 300mg	232% 2320mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	286% 6.6mg	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	43% 300mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	62.6% 2130mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	24.4% 902g	24.2% 896g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Collards:

• Boiled and Drained Carrots have 3.4 times more Vitamin A and 1.2 times more Vitamin B1 than Raw Collards.
• While Raw Collards contain 3 times more Vitamin B2, 9.2 times more Vitamin B9, 9.8 times more Vitamin C, 2.2 times more Vitamin E and 31.9 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Collards have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 1 kg.
• Both Boiled and Drained Carrots as well as Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Collards:

• Boiled and Drained Carrots have 3.4 times more Sodium than Raw Collards.
• While Raw Collards contain 7.7 times more Calcium, 2.7 times more Copper, 1.4 times more Iron, 2.7 times more Magnesium, 4.2 times more Manganese and 1.9 times more Selenium than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Collards have similar amounts of Phosphorus, Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Carrots have 1.5 times more Carbohydrate and 7.5 times more Sugars than Raw Collards.
• While Raw Collards contain 108 times more Omega 3, 1.3 times more Fiber and 4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Collards have similar amounts of Energy per 1 kg.
• Both Boiled and Drained Carrots as well as Raw Collards have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.