Comparing Nutrients in 300 calories Frozen Carrots VS Cooked Chopped Frozen Collards

Weight per 300 calories

• Frozen Carrots: 833g
• Cooked Chopped Frozen Collards: 833g

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

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Cooked Chopped Frozen Collards	27%	8%	65%

Macro Nutrients

	Frozen Carrots	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.95% 3.83g	3.52% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	8.85% 0.14g	66% 1.06g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 66g	45.5% 59g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	6.55% 4.75g	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	3.56% 2.6g	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	% 3.33g	NA	g per day for Men 19-50 years
Sucrose	% 33.8g	NA	g per day for Men 19-50 years
Fiber	72.4% 27.5g	61.4% 23.3g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	44% 24.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Vitamin A	657% 5917μg	532% 4792μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	32.6% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	73.7% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.87mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	73% 0.95mg	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	21% 83.3μg	158% 633μg	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	23% 21mg	244% 220mg	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	31.7% 4.75mg	69.4% 10.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 147μg	4328% 5193μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Calcium	30% 300mg	175% 1750mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	51% 0.46mg	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	46% 3.67mg	117% 9.33mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	240% 5.53mg	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	39.3% 275mg	32% 225mg	700mg per day for Men 19-50 years
Potassium	57.6% 1958mg	61.5% 2092mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.83μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	37.8% 567mg	27.8% 417mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	20.3% 750g	20% 737g	3700g per day for Men 19-50 years

Frozen Carrots VS Cooked Chopped Frozen Collards Nutrients Per 300 Kcal

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

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

• 300 calories of Frozen Carrots have 1.2 times more Vitamin A and 1.6 times more Vitamin B5 than Cooked Chopped Frozen Collards.
• While 300 kcal of Boiled Chopped Frozen Collards contain 3.1 times more Vitamin B2, 1.4 times more Vitamin B3, 7.6 times more Vitamin B9, 10.6 times more Vitamin C, 2.2 times more Vitamin E and 35.4 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cooked Chopped Frozen Collards provide similar amounts of Vitamin B1 and Vitamin B6 per 300 calories.
• Both Frozen Carrots, Unprepared as well as Boiled Chopped Frozen Collards have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Frozen Carrots have 1.3 times more Copper, 1.2 times more Phosphorus, 1.4 times more Sodium and 1.2 times more Zinc than Cooked Chopped Frozen Collards.
• While 300 kcal of Boiled Chopped Frozen Collards contain 5.8 times more Calcium, 2.5 times more Iron, 2.5 times more Magnesium, 3.9 times more Manganese and 2.1 times more Selenium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cooked Chopped Frozen Collards contain similar levels of Potassium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Carrots have 4.1 times more Omega 6 and 8.4 times more Sugars than Cooked Chopped Frozen Collards.
• While 300 kcal of Boiled Chopped Frozen Collards contain 7.5 times more Omega 3 and 3.8 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cooked Chopped Frozen Collards offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Cooked Chopped Frozen Collards provide inadequate amounts of Omega 6