Comparing Nutrients in 1 kilogram Collards VS Frozen Chopped Collards

Macros Ratio

	Protein	Fat	Carbs
Collards	31%	14%	55%
Frozen Chopped Collards	27%	8%	65%

Macro Nutrients

	Collards	Frozen Chopped Collards	Recommended Dietary Allowance
Energy	11% 320kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	6.3% 6.1g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	67.5% 1.08g	60% 0.96g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54.2g	49.7% 64.6g	130g per day for Men 19-50 years
Sugars	6.34% 4.6g	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	105% 40g	95% 36g	38g per day for Men 19-50 years
Protein	54% 30g	48% 27g	56g per day for Men 19-50 years

Vitamins

	Collards	Frozen Chopped Collards	Recommended Dietary Allowance
Vitamin A	279% 2510μg	510% 4590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.4% 7.4mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.4% 2.67mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	88.5% 1.15mg	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	323% 1290μg	183% 730μg	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	392% 353mg	444% 400mg	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	151% 22.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3643% 4371μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Collards	Frozen Chopped Collards	Recommended Dietary Allowance
Calcium	232% 2320mg	201% 2010mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	59% 0.53mg	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	58.8% 4.7mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	286% 6.6mg	275% 6.33mg	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	35.7% 250mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	62.6% 2130mg	74.4% 2530mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	24.2% 896g	24% 895g	3700g per day for Men 19-50 years

Nutrient Comparison: Collards VS Frozen Chopped Collards per 1 kg

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

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

• 1 kilogram of Collards has 2.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.8 times more Vitamin B9 than Frozen Chopped Collards.
• While 1 kg of Frozen Chopped Collards, Unprepared contains 1.8 times more Vitamin A than Raw Collards.
• Both Collards and Frozen Chopped Collards provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C per one kilogram.
• Both Raw Collards as well as Frozen Chopped Collards, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Frozen Chopped Collards, Unprepared contains 2.3 times more Iron and 2.8 times more Sodium than Raw Collards.
• Both Collards and Frozen Chopped Collards contain similar levels of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Water per one kilogram.
• 1 kilogram of Collards lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• Both Raw Collards and Frozen Chopped Collards, Unprepared have similar amounts of macro-nutrients per 1 kg
• Both Collards and Frozen Chopped Collards offer comparable quantities of Omega 3, Carbohydrate, Fiber and Protein per one kilogram.
• Both Raw Collards as well as Frozen Chopped Collards, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.