Comparing Nutrients in 1 pound Cooked Frozen Cauliflower with Salt VS Cooked Frozen Chopped Collards with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Cauliflower with Salt	31%	9%	60%
Cooked Frozen Chopped Collards with Salt	27%	8%	65%

Macro Nutrients

	Cooked Frozen Cauliflower with Salt	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Energy	2.66% 77kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	NA	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.3g	24.8% 32.2g	130g per day for Men 19-50 years
Sugars	2.88% 2.1g	3.57% 2.6g	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	32.2% 12.2g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	13% 7.3g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Cauliflower with Salt	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	290% 2608μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	17.8% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.44mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	39.8% 0.52mg	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	46.5% 186μg	86% 345μg	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	158% 142mg	133% 120mg	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	1.8% 0.27mg	37.8% 5.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	2356% 2827μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Cauliflower with Salt	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Calcium	7.7% 77mg	95% 953mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	27.7% 0.25mg	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	23.2% 1.86mg	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	131% 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	15.6% 109mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	33.5% 1139mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	77% 1152mg	86.5% 1297mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	11.5% 426g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Cauliflower with Salt VS Cooked Frozen Chopped Collards with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Frozen Cauliflower with Salt vs Cooked Frozen Chopped Collards with Salt:

• 1 lb of Boiled Chopped Frozen Collards, drained with Salt contains more Vitamin A, 1.3 times more Vitamin B1, 2.2 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B6, 1.9 times more Vitamin B9, 20.8 times more Vitamin E and 52.4 times more Vitamin K than Boiled Frozen Cauliflower, drained with Salt.
• Both Cooked Frozen Cauliflower with Salt and Cooked Frozen Chopped Collards with Salt provide similar amounts of Vitamin C per one pound.
• 1 pound of Cooked Frozen Cauliflower with Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin E
• Both Boiled Frozen Cauliflower, drained with Salt as well as Boiled Chopped Frozen Collards, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Cauliflower with Salt vs Cooked Frozen Chopped Collards with Salt:

• 1 lb of Boiled Chopped Frozen Collards, drained with Salt contains 12.4 times more Calcium, 2.3 times more Copper, 2.7 times more Iron, 3.3 times more Magnesium, 4.4 times more Manganese, 1.8 times more Potassium, 2.5 times more Selenium and 2.1 times more Zinc than Boiled Frozen Cauliflower, drained with Salt.
• Both Cooked Frozen Cauliflower with Salt and Cooked Frozen Chopped Collards with Salt contain similar levels of Phosphorus, Sodium and Water per one pound.
• 1 pound of Cooked Frozen Cauliflower with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Chopped Frozen Collards, drained with Salt contains 2.2 times more Carbohydrate and 1.8 times more Protein than Boiled Frozen Cauliflower, drained with Salt.
• Both Cooked Frozen Cauliflower with Salt and Cooked Frozen Chopped Collards with Salt offer comparable quantities of Fiber per one pound.
• Both Boiled Frozen Cauliflower, drained with Salt as well as Boiled Chopped Frozen Collards, drained with Salt provide inadequate amounts of Energy in one pound.