Comparing Nutrients in 300 calories Cauliflower VS Frozen Chopped Collards

Weight per 300 calories

• Cauliflower: 1200g
• Frozen Chopped Collards: 909g

Frozen Chopped Collards, Unprepared have 1.3 times more energy per unit of mass than Raw Cauliflower, which is low in comparison to other foods. Cauliflower having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Frozen Chopped Collards	27%	8%	65%

Macro Nutrients

	Cauliflower	Frozen Chopped Collards	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.36g	3.47% 3.36g	97g per day for Men 19-50 years
Saturated Fat	4.88% 1.56g	1.36% 0.44g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	54.5% 0.87g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	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	46% 59.6g	45% 58.7g	130g per day for Men 19-50 years
Sugars	31.6% 23g	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	16% 11.6g	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	% 11.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	63% 24g	86% 32.7g	38g per day for Men 19-50 years
Protein	41% 23g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Frozen Chopped Collards	Recommended Dietary Allowance
Vitamin A	0% 0μg	464% 4173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	38% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.4% 0.72mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	36.4% 5.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	170% 2.2mg	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	171% 684μg	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	643% 578mg	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	6.4% 0.96mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	155% 186μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Frozen Chopped Collards	Recommended Dietary Allowance
Calcium	26.4% 264mg	183% 1827mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	53.5% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	0.3% 12μg	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% 5.04mg	122% 9.73mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	62.8% 264mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	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	75.4% 528mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	106% 3588mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	29% 436mg	1500mg per day for Men 19-50 years
Zinc	29.5% 3.24mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	30% 1105g	22% 814g	3700g per day for Men 19-50 years

Cauliflower VS Frozen Chopped Collards Nutrients Per 300 Kcal

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

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

• 300 calories of Cauliflower have 1.3 times more Vitamin B1, 8 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.6 times more Vitamin C than Frozen Chopped Collards.
• While 300 kcal of Frozen Chopped Collards, Unprepared contain more Vitamin A and 1.4 times more Vitamin B2 than Raw Cauliflower.
• Both Cauliflower and Frozen Chopped Collards provide similar amounts of Vitamin B3 and Vitamin B9 per 300 calories.
• 300 calories of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Cauliflower 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 Cauliflower vs Frozen Chopped Collards:

• 300 calories of Cauliflower have 2.2 times more Phosphorus, 1.6 times more Potassium, 1.4 times more Zinc and 1.4 times more Water than Frozen Chopped Collards.
• While 300 kcal of Frozen Chopped Collards, Unprepared contain 6.9 times more Calcium, 1.9 times more Iron, 1.5 times more Magnesium, 3.1 times more Manganese and 1.8 times more Selenium than Raw Cauliflower.
• Both Cauliflower and Frozen Chopped Collards contain similar levels of Copper and Sodium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Frozen Chopped Collards, Unprepared contain 4.8 times more Omega 3 and 1.4 times more Fiber than Raw Cauliflower.
• Both Cauliflower and Frozen Chopped Collards offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Raw Cauliflower as well as Frozen Chopped Collards, Unprepared provide inadequate amounts of Omega 6 in 300 calories.