Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Collards VS Boiled Collards

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Collards	27%	8%	65%
Boiled Collards	27%	16%	57%

Macro Nutrients

	Cooked Chopped Frozen Collards	Boiled Collards	Recommended Dietary Allowance
Energy	12.4% 360kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	7.42% 7.2g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	79.4% 1.27g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	4.1% 0.7g	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	43.5% 56.5g	130g per day for Men 19-50 years
Sugars	7.86% 5.7g	5.5% 4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	105% 40g	38g per day for Men 19-50 years
Protein	53% 29.7g	48.4% 27g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Collards	Boiled Collards	Recommended Dietary Allowance
Vitamin A	639% 5750μg	422% 3800μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	36% 5.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	43.6% 2.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	98% 1.28mg	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	40% 160μg	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	202% 182mg	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	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5193% 6232μg	3388% 4066μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Collards	Boiled Collards	Recommended Dietary Allowance
Calcium	210% 2100mg	141% 1410mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	56.7% 0.51mg	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	141% 11.3mg	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	222% 5.1mg	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	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	74% 2510mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	24% 885g	24.4% 902g	3700g per day for Men 19-50 years

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

• Boiled Chopped Frozen Collards have 1.5 times more Vitamin A, 4.8 times more Vitamin B9, 1.5 times more Vitamin C, 1.4 times more Vitamin E and 1.5 times more Vitamin K than Boiled and Drained Collards.
• While Boiled and Drained Collards contain 1.9 times more Vitamin B5 than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards and Boiled and Drained Collards have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per 1 kg.
• Both Boiled Chopped Frozen Collards as well as Boiled and Drained Collards have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled Chopped Frozen Collards have 1.5 times more Calcium, 1.4 times more Magnesium, 1.3 times more Manganese, 2.1 times more Potassium, 3 times more Selenium and 3.3 times more Sodium than Boiled and Drained Collards.
• Both Boiled Chopped Frozen Collards and Boiled and Drained Collards have similar amounts of Copper, Iron, Phosphorus, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Chopped Frozen Collards have 1.4 times more Omega 3 and 1.3 times more Carbohydrate than Boiled and Drained Collards.
• While Boiled and Drained Collards contain 1.4 times more Fiber than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards and Boiled and Drained Collards have similar amounts of Energy and Protein per 1 kg.
• Both Boiled Chopped Frozen Collards as well as Boiled and Drained Collards have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.