Comparing Nutrients in 1 pound Cooked Chopped Frozen Collards VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Collards	27%	8%	65%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cooked Chopped Frozen Collards	Boiled Broccoli	Recommended Dietary Allowance
Energy	5.63% 163kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.8% 32.2g	25% 32.6g	130g per day for Men 19-50 years
Sugars	3.57% 2.6g	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	39.4% 15g	38g per day for Men 19-50 years
Protein	24% 13.5g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Collards	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	290% 2608μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.8% 0.21mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.8% 0.52mg	69.8% 0.91mg	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	122% 490μg	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	327% 294mg	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	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2356% 2827μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Collards	Boiled Broccoli	Recommended Dietary Allowance
Calcium	95% 953mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	27.7% 0.25mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	38.3% 0.88mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	33.5% 1139mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	15% 227mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	11% 401g	11% 405g	3700g per day for Men 19-50 years

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

• Boiled Chopped Frozen Collards have 7.5 times more Vitamin A and 4.4 times more Vitamin K than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Vitamin B1, 5.4 times more Vitamin B5, 1.8 times more Vitamin B6, 1.4 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards and Boiled and Drained Broccoli have similar amounts of Vitamin B2, Vitamin B3 and Vitamin E per 1 lb.
• Both Boiled Chopped Frozen Collards as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled Chopped Frozen Collards have 5.3 times more Calcium, 1.7 times more Iron, 1.4 times more Magnesium, 3.4 times more Manganese and 1.2 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.5 times more Phosphorus and 1.7 times more Zinc than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards and Boiled and Drained Broccoli have similar amounts of Copper, Potassium, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Chopped Frozen Collards have 1.2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.4 times more Sugars than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards and Boiled and Drained Broccoli have similar amounts of Energy, Omega 3, Carbohydrate and Fiber per 1 lb.
• Both Boiled Chopped Frozen Collards as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.