Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Collards VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Collards	27%	8%	65%
Broccoli	27%	8%	65%

Macro Nutrients

	Cooked Chopped Frozen Collards	Broccoli	Recommended Dietary Allowance
Energy	12.4% 360kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	79.4% 1.27g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.6% 71g	51% 66.4g	130g per day for Men 19-50 years
Sugars	7.86% 5.7g	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	73.7% 28g	68.4% 26g	38g per day for Men 19-50 years
Protein	53% 29.7g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Collards	Broccoli	Recommended Dietary Allowance
Vitamin A	639% 5750μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	135% 1.75mg	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	190% 760μg	158% 630μg	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	293% 264mg	991% 892mg	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	83.3% 12.5mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5193% 6232μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Collards	Broccoli	Recommended Dietary Allowance
Calcium	210% 2100mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	54.4% 0.49mg	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	140% 11mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	288% 6.63mg	91% 2.1mg	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	38.6% 270mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	74% 2510mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	24% 885g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Collards vs Broccoli:

• Boiled Chopped Frozen Collards have 18.5 times more Vitamin A, 1.2 times more Vitamin B9, 1.6 times more Vitamin E and 6.1 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Vitamin B1, 5 times more Vitamin B5, 1.5 times more Vitamin B6 and 3.4 times more Vitamin C than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin B3 per 1 kg.
• Both Boiled Chopped Frozen Collards as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Collards vs Broccoli:

• Boiled Chopped Frozen Collards have 4.5 times more Calcium, 1.5 times more Iron, 1.4 times more Magnesium, 3.2 times more Manganese and 1.5 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 2.4 times more Phosphorus, 1.3 times more Potassium, 1.7 times more Selenium and 1.5 times more Zinc than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards and Raw Broccoli have similar amounts of Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Chopped Frozen Collards have 2 times more Omega 3 than Raw Broccoli.
• While Raw Broccoli contains 3 times more Sugars than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards and Raw Broccoli have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 kg.
• Both Boiled Chopped Frozen Collards as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.