Comparing Nutrients in 1 kilogram Frozen Chopped Collards VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Collards	27%	8%	65%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Frozen Chopped Collards	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	11.4% 330kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	60% 0.96g	NA	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.7% 64.6g	201% 262g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	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	95% 36g	68.4% 26g	38g per day for Men 19-50 years
Protein	48% 27g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Collards	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	510% 4590μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	NA	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	183% 730μg	NA	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	444% 400mg	19% 17mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Collards	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	201% 2010mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	NA	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	134% 10.7mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	NA	420mg per day for Men 19-50 years
Manganese	275% 6.33mg	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	NA	700mg per day for Men 19-50 years
Potassium	74.4% 2530mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	NA	55μg per day for Men 19-50 years
Sodium	32% 480mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	NA	11mg per day for Men 19-50 years
Water	24% 895g	18.4% 681g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Chopped Collards vs Frozen Roasted Potatoes with Salt:

• Frozen Chopped Collards, Unprepared have 23.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.

Comparing minerals per 1 kilogram for Frozen Chopped Collards vs Frozen Roasted Potatoes with Salt:

• Frozen Chopped Collards, Unprepared have 13.4 times more Calcium, 2.1 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.8 times more Potassium and 6.2 times more Sodium than Frozen Chopped Collards, Unprepared.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Chopped Collards, Unprepared have 1.4 times more Fiber and 1.2 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 3.8 times more Energy, 4.9 times more Fat and 4 times more Carbohydrate than Frozen Chopped Collards, Unprepared.
• Both Frozen Chopped Collards, Unprepared as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.