Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Collards VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Collards	27%	8%	65%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cooked Chopped Frozen Collards	Roasted Almonds	Recommended Dietary Allowance
Energy	12.4% 360kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	128% 41g	32g per day for Men 19-50 years
Omega 3	79.4% 1.27g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	761% 129g	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	162% 210g	130g per day for Men 19-50 years
Sugars	7.86% 5.7g	67% 48.6g	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	NA	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	73.7% 28g	287% 109g	38g per day for Men 19-50 years
Protein	53% 29.7g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Collards	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	639% 5750μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	105% 1.36mg	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	138% 550μg	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	0% 0mg	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	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5193% 6232μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Collards	Roasted Almonds	Recommended Dietary Allowance
Calcium	210% 2100mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	1221% 11mg	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	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	288% 6.63mg	970% 22.3mg	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	673% 4710mg	700mg per day for Men 19-50 years
Potassium	74% 2510mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	301% 33mg	11mg per day for Men 19-50 years
Water	24% 885g	0.65% 24g	3700g per day for Men 19-50 years

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

• Boiled Chopped Frozen Collards have more Vitamin A, 1.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.6 times more Vitamin B1, 10.4 times more Vitamin B2, 5.7 times more Vitamin B3, 2.8 times more Vitamin B5 and 19.1 times more Vitamin E than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards and Dry Roasted Almonds have similar amounts of Vitamin B6 per 1 kg.
• Both Boiled Chopped Frozen Collards as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled Chopped Frozen Collards have 16.7 times more Sodium and 36.7 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.3 times more Calcium, 20 times more Copper, 3.3 times more Iron, 9.3 times more Magnesium, 3.4 times more Manganese, 17.4 times more Phosphorus, 2.8 times more Potassium, 1.3 times more Selenium and 12.3 times more Zinc than Boiled Chopped Frozen Collards.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Chopped Frozen Collards have 12.7 times more Omega 3 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 16.6 times more Energy, 128.1 times more Fat, 68.2 times more Saturated Fat, 215.8 times more Omega 6, 3 times more Carbohydrate, 8.5 times more Sugars, 3.9 times more Fiber and 7.1 times more Protein than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.