Comparing Nutrients in 1 pound Boiled Collards VS Collards

Macros Ratio

	Protein	Fat	Carbs
Boiled Collards	27%	16%	57%
Collards	31%	14%	55%

Macro Nutrients

	Boiled Collards	Collards	Recommended Dietary Allowance
Energy	5.16% 150kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.27g	2.85% 2.77g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	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	19.7% 25.6g	19% 24.6g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	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	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	47.7% 18g	47.7% 18g	38g per day for Men 19-50 years
Protein	22% 12.3g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Collards	Collards	Recommended Dietary Allowance
Vitamin A	192% 1724μg	127% 1139μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	20.4% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.8% 0.99mg	24.2% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.7% 0.58mg	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	18% 72.6μg	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	92% 82.6mg	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	26.6% 4mg	68.3% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1537% 1844μg	1652% 1983μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Collards	Collards	Recommended Dietary Allowance
Calcium	64% 640mg	105% 1052mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	23% 0.21mg	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	64% 5.13mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	101% 2.3mg	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	20.7% 145mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	15.6% 531mg	28.4% 966mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	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

Nutrient Comparison: Boiled Collards VS Collards per 1 lb

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

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

• 1 pound of Boiled Collards has 1.5 times more Vitamin A than Collards.
• While 1 lb of Raw Collards contains 1.4 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B6, 8.1 times more Vitamin B9, 1.9 times more Vitamin C and 2.6 times more Vitamin E than Boiled and Drained Collards.
• Both Boiled Collards and Collards provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin K per one pound.
• Both Boiled and Drained Collards as well as Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Collards vs Collards:

• 1 pound of Boiled Collards has 2.4 times more Iron and 1.3 times more Phosphorus than Collards.
• While 1 lb of Raw Collards contains 1.6 times more Calcium, 1.3 times more Magnesium, 1.3 times more Manganese, 1.8 times more Potassium and 2.6 times more Selenium than Boiled and Drained Collards.
• Both Boiled Collards and Collards contain similar levels of Copper and Water per one pound.
• 1 pound of Boiled Collards lack sufficient amounts of Selenium
• 1 pound of Collards lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• Both Boiled and Drained Collards and Raw Collards have similar amounts of macro-nutrients per 1 lb
• Both Boiled Collards and Collards offer comparable quantities of Omega 3, Carbohydrate, Fiber and Protein per one pound.
• Both Boiled and Drained Collards as well as Raw Collards provide inadequate amounts of Energy and Omega 6 in one pound.