Comparing Nutrients in 1 pound Cooked Chopped Frozen Collards VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Collards	27%	8%	65%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cooked Chopped Frozen Collards	Brazilnuts	Recommended Dietary Allowance
Energy	5.63% 163kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	229% 73g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	650% 111g	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	41% 53.3g	130g per day for Men 19-50 years
Sugars	3.57% 2.6g	14.6% 10.6g	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	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	% 10.6g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	89.5% 34g	38g per day for Men 19-50 years
Protein	24% 13.5g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Collards	Brazilnuts	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	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.8% 0.52mg	35.2% 0.46mg	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	25% 100μg	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	3.53% 3.18mg	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	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2356% 2827μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Collards	Brazilnuts	Recommended Dietary Allowance
Calcium	95% 953mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	27.7% 0.25mg	878% 7.9mg	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	63.5% 5.1mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	241% 5.55mg	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	470% 3289mg	700mg per day for Men 19-50 years
Potassium	33.5% 1139mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	15% 227mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	11% 401g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Collards VS Brazilnuts per 1 lb

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

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

• 1 pound of Cooked Chopped Frozen Collards has more Vitamin A, 3.3 times more Vitamin B2, 2.2 times more Vitamin B3, 3.5 times more Vitamin B9, 37.7 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 13.1 times more Vitamin B1, 1.6 times more Vitamin B5 and 4.5 times more Vitamin E than Boiled Chopped Frozen Collards.
• Both Cooked Chopped Frozen Collards and Brazilnuts provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Boiled Chopped Frozen Collards as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Chopped Frozen Collards has 1.3 times more Calcium, 16.7 times more Sodium and 25.9 times more Water than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 31.7 times more Copper, 2.2 times more Iron, 12.5 times more Magnesium, 1.8 times more Manganese, 26.9 times more Phosphorus, 2.6 times more Potassium, 1278 times more Selenium and 15 times more Zinc than Boiled Chopped Frozen Collards.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Collards has 3.5 times more Omega 3 than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 18.3 times more Energy, 163.7 times more Fat, 268.9 times more Saturated Fat, 406.1 times more Omega 6, 1.7 times more Carbohydrate, 4.1 times more Sugars, 2.7 times more Fiber and 4.8 times more Protein than Boiled Chopped Frozen Collards.
• 1 pound of Cooked Chopped Frozen Collards provide inadequate amounts of Energy and Omega 6