Comparing Nutrients in 1 pound Collards VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Collards	31%	14%	55%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Collards	Chilled Orange Juice	Recommended Dietary Allowance
Energy	5% 145kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	2.85% 2.77g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	2.88% 2.1g	52% 37.7g	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	14% 10g	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	% 9.43g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	47.7% 18g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Collards	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	127% 1139μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.24mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.2% 1.2mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	26.5% 0.34mg	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	146% 585μg	21.5% 86μg	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	178% 160mg	169% 152mg	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	68.3% 10.3mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1652% 1983μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Collards	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	105% 1052mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	21% 0.19mg	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	26.6% 2.13mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	4.54% 0.1mg	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	16% 113mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	28.4% 966mg	23.7% 807mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11% 407g	10.7% 396g	3700g per day for Men 19-50 years

Nutrient Comparison: Collards VS Chilled Orange Juice per 1 lb

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

Lets compare vitamin content per 1 pound of Collards vs Chilled Orange Juice:

• 1 pound of Collards has 125.5 times more Vitamin A, 3.3 times more Vitamin B2, 2.7 times more Vitamin B3, 1.4 times more Vitamin B5, 2.2 times more Vitamin B6, 6.8 times more Vitamin B9, 11.3 times more Vitamin E and more Vitamin K than Chilled Orange Juice.
• Both Collards and Chilled Orange Juice provide similar amounts of Vitamin B1 and Vitamin C per one pound.
• 1 pound of Chilled Orange Juice have insufficient amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K
• Both Raw Collards as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Collards vs Chilled Orange Juice:

• 1 pound of Collards has 21.1 times more Calcium, 3.6 times more Iron, 2.5 times more Magnesium, 28.6 times more Manganese, 1.5 times more Phosphorus and 13 times more Selenium than Chilled Orange Juice.
• Both Collards and Chilled Orange Juice contain similar levels of Copper, Potassium and Water per one pound.
• 1 pound of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Selenium
• Both Raw Collards as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Collards has 15.4 times more Omega 3, 13.3 times more Fiber and 4.4 times more Protein than Chilled Orange Juice.
• While 1 lb of Chilled Orange Juice from Concentrate contains 2.1 times more Carbohydrate and 18.1 times more Sugars than Raw Collards.
• 1 pound of Chilled Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Collards as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Energy and Omega 6 in one pound.