Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Collards VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Collards	27%	8%	65%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Cooked Chopped Frozen Collards	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	12.4% 360kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	34% 11g	32g per day for Men 19-50 years
Omega 3	79.4% 1.27g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	16.6% 2.83g	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	212% 275g	130g per day for Men 19-50 years
Sugars	7.86% 5.7g	4% 2.9g	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% 0g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	73.7% 28g	60.5% 23g	38g per day for Men 19-50 years
Protein	53% 29.7g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Collards	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	132% 1.72mg	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	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	293% 264mg	131% 118mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5193% 6232μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Collards	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	210% 2100mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	161% 1.45mg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	288% 6.63mg	95% 2.2mg	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	139% 970mg	700mg per day for Men 19-50 years
Potassium	74% 2510mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	24% 885g	17% 631g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Collards VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Collards versus 1 kg of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Collards vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Cooked Chopped Frozen Collards has more Vitamin A, 3.7 times more Vitamin B2, 3.5 times more Vitamin B9, 2.2 times more Vitamin C, 12.5 times more Vitamin E and 271 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2.6 times more Vitamin B1, 3.4 times more Vitamin B3, 4.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled Chopped Frozen Collards.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Collards as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Collards vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Cooked Chopped Frozen Collards has 16.2 times more Calcium, 1.5 times more Iron, 3 times more Manganese, 15 times more Selenium and 1.4 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2.6 times more Copper, 3.6 times more Phosphorus, 1.9 times more Potassium, 7.8 times more Sodium and 1.5 times more Zinc than Boiled Chopped Frozen Collards.
• Both Cooked Chopped Frozen Collards and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Collards has 7.1 times more Omega 3 and 1.2 times more Fiber than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 4.5 times more Energy, 12.5 times more Fat, 18 times more Saturated Fat and 3.9 times more Carbohydrate than Boiled Chopped Frozen Collards.
• Both Cooked Chopped Frozen Collards and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Collards provide inadequate amounts of Energy
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Collards as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in one kilogram.