Comparing Nutrients in 1 pound Cooked Chopped Frozen Collards VS Boiled Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Collards	27%	8%	65%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Cooked Chopped Frozen Collards	Boiled Navy Beans	Recommended Dietary Allowance
Energy	5.63% 163kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	1.4% 0.44g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	3.63% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	24.8% 32.2g	91% 118g	130g per day for Men 19-50 years
Sugars	3.57% 2.6g	2.3% 1.68g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.68g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	125% 47.6g	38g per day for Men 19-50 years
Protein	24% 13.5g	66.7% 37.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Collards	Boiled Navy Beans	Recommended Dietary Allowance
Vitamin A	290% 2608μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.8% 0.21mg	89.6% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.8% 0.52mg	48% 0.63mg	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	86% 345μg	159% 635μg	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	133% 120mg	4.54% 4.1mg	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	37.8% 5.67mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2356% 2827μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Collards	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	95% 953mg	31.3% 313mg	1000mg per day for Men 19-50 years
Copper	27.7% 0.25mg	106% 0.95mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	63.5% 5.1mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	104% 2.4mg	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	17.5% 122mg	93% 653mg	700mg per day for Men 19-50 years
Potassium	33.5% 1139mg	52% 1764mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	15% 227mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	42.5% 4.67mg	11mg per day for Men 19-50 years
Water	11% 401g	7.82% 289g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Collards VS Boiled Navy Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Collards vs Boiled Navy Beans:

• 1 pound of Cooked Chopped Frozen Collards has more Vitamin A, 1.7 times more Vitamin B2, 29.3 times more Vitamin C, 125 times more Vitamin E and 1038.7 times more Vitamin K than Boiled Navy Beans.
• While 1 lb of Boiled Navy Beans contains 5 times more Vitamin B1, 2.3 times more Vitamin B5 and 1.8 times more Vitamin B9 than Boiled Chopped Frozen Collards.
• Both Cooked Chopped Frozen Collards and Boiled Navy Beans provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Collards as well as Boiled Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Collards vs Boiled Navy Beans:

• 1 pound of Cooked Chopped Frozen Collards has 3 times more Calcium, 1.3 times more Manganese, more Sodium and 1.4 times more Water than Boiled Navy Beans.
• While 1 lb of Boiled Navy Beans contains 3.8 times more Copper, 2.1 times more Iron, 1.8 times more Magnesium, 5.3 times more Phosphorus, 1.5 times more Potassium, 1.9 times more Selenium and 3.8 times more Zinc than Boiled Chopped Frozen Collards.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Navy Beans contains 3.9 times more Energy, 1.4 times more Omega 3, 3.7 times more Carbohydrate, 3.8 times more Fiber and 2.8 times more Protein than Boiled Chopped Frozen Collards.
• 1 pound of Cooked Chopped Frozen Collards provide inadequate amounts of Energy
• Both Boiled Chopped Frozen Collards as well as Boiled Navy Beans provide inadequate amounts of Omega 6 in one pound.