Comparing Nutrients in 1 kilogram Carrots VS Collards

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Collards	31%	14%	55%

Macro Nutrients

	Carrots	Collards	Recommended Dietary Allowance
Energy	14% 410kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	6.3% 6.1g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	67.5% 1.08g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	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	73.7% 96g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	105% 40g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Carrots	Collards	Recommended Dietary Allowance
Vitamin A	928% 8350μg	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	44.6% 0.58mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	46.4% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	53.4% 2.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	151% 22.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	3643% 4371μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Collards	Recommended Dietary Allowance
Calcium	33% 330mg	232% 2320mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	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	50% 350mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	62.6% 2130mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	24% 883g	24.2% 896g	3700g per day for Men 19-50 years

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

• Raw Carrots have 3.3 times more Vitamin A, 1.2 times more Vitamin B1 and 1.3 times more Vitamin B3 than Raw Collards.
• While Raw Collards contain 2.2 times more Vitamin B2, 6.8 times more Vitamin B9, 6 times more Vitamin C, 3.4 times more Vitamin E and 33.1 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Raw Collards have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Raw Carrots as well as Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Collards:

• Raw Carrots have 1.4 times more Phosphorus, 1.5 times more Potassium and 4.1 times more Sodium than Raw Collards.
• While Raw Collards contain 7 times more Calcium, 1.6 times more Iron, 2.3 times more Magnesium, 4.6 times more Manganese and 13 times more Selenium than Raw Carrots.
• Both Raw Carrots and Raw Collards have similar amounts of Copper, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 1.3 times more Energy, 1.8 times more Carbohydrate and 10.3 times more Sugars than Raw Collards.
• While Raw Collards contain 54 times more Omega 3, 1.4 times more Fiber and 3.2 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Raw Collards have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.