Comparing Nutrients in 1 pound Frozen Chopped Collards VS Collards

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Collards	27%	8%	65%
Collards	31%	14%	55%

Macro Nutrients

	Frozen Chopped Collards	Collards	Recommended Dietary Allowance
Energy	5.16% 150kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	2.85% 2.77g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	27.2% 0.44g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	1.92% 0.33g	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	22.5% 29.3g	19% 24.6g	130g per day for Men 19-50 years
Sugars	NA	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	43% 16.3g	47.7% 18g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Collards	Collards	Recommended Dietary Allowance
Vitamin A	231% 2082μg	127% 1139μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	20.4% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.98% 0.5mg	24.2% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	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	82.8% 331μg	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	202% 181mg	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	NA	68.3% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1652% 1983μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Collards	Collards	Recommended Dietary Allowance
Calcium	91% 912mg	105% 1052mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	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	60.7% 4.85mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	125% 2.87mg	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	17.5% 122mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	33.8% 1148mg	28.4% 966mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	14.5% 218mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	11% 406g	11% 407g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Collards VS Collards per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Chopped 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 Frozen Chopped Collards vs Collards:

• 1 pound of Frozen Chopped Collards has 1.8 times more Vitamin A than Collards.
• While 1 lb of Raw Collards contains 2.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.8 times more Vitamin B9 than Frozen Chopped Collards, Unprepared.
• Both Frozen Chopped Collards and Collards provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C per one pound.
• Both Frozen Chopped Collards, Unprepared as well as Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Chopped Collards has 2.3 times more Iron, 2.8 times more Sodium and 1.2 times more Zinc than Collards.
• Both Frozen Chopped Collards and Collards contain similar levels of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Water per one pound.
• 1 pound of Collards lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

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