Comparing Nutrients in 300 calories Boiled Carrots VS Frozen Chopped Collards

Weight per 300 calories

• Boiled Carrots: 857g
• Frozen Chopped Collards: 909g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Boiled Carrots or Frozen Chopped Collards?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Frozen Chopped Collards	27%	8%	65%

Macro Nutrients

	Boiled Carrots	Frozen Chopped Collards	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	3.47% 3.36g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	1.36% 0.44g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	54.5% 0.87g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	3.85% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.5g	45% 58.7g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	NA	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	4.26% 3.1g	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	% 3.43g	NA	g per day for Men 19-50 years
Sucrose	% 23g	NA	g per day for Men 19-50 years
Fiber	67.7% 25.7g	86% 32.7g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Frozen Chopped Collards	Recommended Dietary Allowance
Vitamin A	811% 7303μg	464% 4173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	38% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	36.4% 5.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	80.4% 1.05mg	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	30% 120μg	166% 664μg	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	34.3% 31mg	404% 364mg	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	59% 8.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Frozen Chopped Collards	Recommended Dietary Allowance
Calcium	25.7% 257mg	183% 1827mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	53.5% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	10% 407μg	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	36.4% 2.9mg	122% 9.73mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	62.8% 264mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	250% 5.75mg	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	36.7% 257mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	29% 436mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	21% 773g	22% 814g	3700g per day for Men 19-50 years

Boiled Carrots VS Frozen Chopped Collards Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Carrots or Frozen Chopped Collards?

Lets compare vitamin content per 300 calories of Boiled Carrots vs Frozen Chopped Collards:

• 300 calories of Boiled Carrots have 1.8 times more Vitamin A, 1.2 times more Vitamin B1, 2 times more Vitamin B5 and 1.3 times more Vitamin B6 than Frozen Chopped Collards.
• While 300 kcal of Frozen Chopped Collards, Unprepared contain 2.7 times more Vitamin B2, 5.5 times more Vitamin B9 and 11.8 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled Carrots and Frozen Chopped Collards provide similar amounts of Vitamin B3 per 300 calories.
• Both Boiled and Drained Carrots as well as Frozen Chopped Collards, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Carrots vs Frozen Chopped Collards:

• 300 kcal of Frozen Chopped Collards, Unprepared contain 7.1 times more Calcium, 3.3 times more Copper, 3.3 times more Iron, 3.1 times more Magnesium, 4.3 times more Manganese, 2.1 times more Selenium and 1.4 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Frozen Chopped Collards contain similar levels of Phosphorus, Potassium, Sodium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Frozen Chopped Collards, Unprepared contain 101.8 times more Omega 3, 1.3 times more Fiber and 3.8 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Frozen Chopped Collards offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Boiled Carrots provide inadequate amounts of Omega 3
• Both Boiled and Drained Carrots as well as Frozen Chopped Collards, Unprepared provide inadequate amounts of Omega 6 in 300 calories.