Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Collards VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Collards	27%	8%	65%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cooked Chopped Frozen Collards	Oranges with Peel	Recommended Dietary Allowance
Energy	12.4% 360kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	79.4% 1.27g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	2.6% 0.44g	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	119% 155g	130g per day for Men 19-50 years
Sugars	7.86% 5.7g	NA	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	118% 45g	38g per day for Men 19-50 years
Protein	53% 29.7g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Collards	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	639% 5750μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	83.3% 12.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5193% 6232μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Collards	Oranges with Peel	Recommended Dietary Allowance
Calcium	210% 2100mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	288% 6.63mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	74% 2510mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	24% 885g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Collards VS Oranges with Peel per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Collards vs Oranges with Peel :

• 1 kilogram of Cooked Chopped Frozen Collards has 44.2 times more Vitamin A, 2.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.2 times more Vitamin B6 and 2.5 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.1 times more Vitamin B1, 2.9 times more Vitamin B5 and 2.7 times more Vitamin C than Boiled Chopped Frozen Collards.
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Collards as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Collards vs Oranges with Peel :

• 1 kilogram of Cooked Chopped Frozen Collards has 3 times more Calcium, 1.4 times more Iron, 2.1 times more Magnesium, 1.2 times more Phosphorus, 1.3 times more Potassium, 2.1 times more Selenium, 25 times more Sodium and 2.5 times more Zinc than Oranges with Peel .
• Both Cooked Chopped Frozen Collards and Oranges with Peel contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Collards has 7.9 times more Omega 3 and 2.3 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.8 times more Energy, 2.2 times more Carbohydrate and 1.6 times more Fiber than Boiled Chopped Frozen Collards.
• 1 kilogram of Cooked Chopped Frozen Collards provide inadequate amounts of Energy
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Collards as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one kilogram.