Comparing Nutrients in 1 pound Boiled Carrots VS Collards

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Collards	31%	14%	55%

Macro Nutrients

	Boiled Carrots	Collards	Recommended Dietary Allowance
Energy	5.47% 159kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	2.85% 2.77g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	19% 24.6g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	2.88% 2.1g	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	2.25% 1.63g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 12.2g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	47.7% 18g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Collards	Recommended Dietary Allowance
Vitamin A	429% 3865μg	127% 1139μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	20.4% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	24.2% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	57.6% 0.75mg	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	16% 63.5μg	146% 585μg	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	18% 16.3mg	178% 160mg	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	31% 4.67mg	68.3% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	1652% 1983μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Collards	Recommended Dietary Allowance
Calcium	13.6% 136mg	105% 1052mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	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	19.3% 1.54mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	130% 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	19.4% 136mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	28.4% 966mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	11% 409g	11% 407g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Carrots vs Collards:

• Boiled and Drained Carrots have 3.4 times more Vitamin A and 1.2 times more Vitamin B1 than Raw Collards.
• While Raw Collards contain 3 times more Vitamin B2, 9.2 times more Vitamin B9, 9.8 times more Vitamin C, 2.2 times more Vitamin E and 31.9 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Collards have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 1 lb.
• Both Boiled and Drained Carrots as well as Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Carrots vs Collards:

• Boiled and Drained Carrots have 3.4 times more Sodium than Raw Collards.
• While Raw Collards contain 7.7 times more Calcium, 2.7 times more Copper, 1.4 times more Iron, 2.7 times more Magnesium, 4.2 times more Manganese and 1.9 times more Selenium than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Collards have similar amounts of Phosphorus, Potassium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Carrots have 1.5 times more Carbohydrate and 7.5 times more Sugars than Raw Collards.
• While Raw Collards contain 108 times more Omega 3, 1.3 times more Fiber and 4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Collards have similar amounts of Energy per 1 lb.
• Both Boiled and Drained Carrots as well as Raw Collards have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.