Comparing Nutrients in 1 kilogram Boiled Celery with Salt VS Cooked Frozen Chopped Collards with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Celery with Salt	16%	7%	77%
Cooked Frozen Chopped Collards with Salt	27%	8%	65%

Macro Nutrients

	Boiled Celery with Salt	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.8% 40g	54.6% 71g	130g per day for Men 19-50 years
Sugars	32.7% 23.7g	7.86% 5.7g	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	9.1% 6.6g	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	% 7.1g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	42% 16g	73.7% 28g	38g per day for Men 19-50 years
Protein	15% 8.3g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Celery with Salt	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Vitamin A	29% 260μg	639% 5750μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	87.7% 1.14mg	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	55% 220μg	190% 760μg	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	67.8% 61mg	293% 264mg	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	23.3% 3.5mg	83.3% 12.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	315% 378μg	5193% 6232μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celery with Salt	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Calcium	42% 420mg	210% 2100mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	61% 0.55mg	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	52.5% 4.2mg	140% 11mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	288% 6.63mg	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	35.7% 250mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	83.5% 2840mg	74% 2510mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	218% 3270mg	191% 2860mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	25.4% 941g	24% 885g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Celery with Salt VS Cooked Frozen Chopped Collards with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Celery with Salt versus 1 kg of Cooked Frozen Chopped Collards with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Celery with Salt vs Cooked Frozen Chopped Collards with Salt:

• 1 kilogram of Boiled Celery with Salt has 1.7 times more Vitamin B5 than Cooked Frozen Chopped Collards with Salt.
• While 1 kg of Boiled Chopped Frozen Collards, drained with Salt contains 22.1 times more Vitamin A, 2.4 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B6, 3.5 times more Vitamin B9, 4.3 times more Vitamin C, 3.6 times more Vitamin E and 16.5 times more Vitamin K than Boiled and Drained Celery with Salt.
• Both Boiled Celery with Salt and Cooked Frozen Chopped Collards with Salt provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Boiled Celery with Salt have insufficient amounts of Vitamin B3
• Both Boiled and Drained Celery with Salt as well as Boiled Chopped Frozen Collards, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Celery with Salt vs Cooked Frozen Chopped Collards with Salt:

• 1 kg of Boiled Chopped Frozen Collards, drained with Salt contains 5 times more Calcium, 1.5 times more Copper, 2.7 times more Iron, 2.5 times more Magnesium, 6.3 times more Manganese, 1.5 times more Selenium and 1.9 times more Zinc than Boiled and Drained Celery with Salt.
• Both Boiled Celery with Salt and Cooked Frozen Chopped Collards with Salt contain similar levels of Phosphorus, Potassium, Sodium and Water per one kilogram.
• 1 kilogram of Boiled Celery with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Celery with Salt has 4.2 times more Sugars than Cooked Frozen Chopped Collards with Salt.
• While 1 kg of Boiled Chopped Frozen Collards, drained with Salt contains 1.8 times more Carbohydrate, 1.8 times more Fiber and 3.6 times more Protein than Boiled and Drained Celery with Salt.
• 1 kilogram of Boiled Celery with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Celery with Salt as well as Boiled Chopped Frozen Collards, drained with Salt provide inadequate amounts of Energy in one kilogram.