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

Weight per 300 calories

• Boiled Collards: 909g
• Cooked Chopped Frozen Collards: 833g

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

Which food has more nutrients per 300 calories - Boiled Collards or Cooked Chopped Frozen Collards?

Macros Ratio

	Protein	Fat	Carbs
Boiled Collards	27%	16%	57%
Cooked Chopped Frozen Collards	27%	8%	65%

Macro Nutrients

	Boiled Collards	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.75% 6.55g	3.52% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	66% 1.06g	1.6g per day for Men 19-50 years
Omega 6	3.74% 0.64g	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	39.5% 51.4g	45.5% 59g	130g per day for Men 19-50 years
Sugars	5% 3.64g	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	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	96% 36.4g	61.4% 23.3g	38g per day for Men 19-50 years
Protein	44% 24.6g	44% 24.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Collards	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Vitamin A	384% 3455μg	532% 4792μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	32.6% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	73.7% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.6% 2mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.5% 1.16mg	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	36.4% 145μg	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	184% 165mg	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	53.3% 8mg	69.4% 10.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3080% 3696μg	4328% 5193μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Collards	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Calcium	128% 1282mg	175% 1750mg	1000mg per day for Men 19-50 years
Copper	51.5% 0.46mg	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	128% 10.3mg	117% 9.33mg	8mg per day for Men 19-50 years
Magnesium	45.5% 191mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	202% 4.64mg	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	41.6% 291mg	32% 225mg	700mg per day for Men 19-50 years
Potassium	31.3% 1064mg	61.5% 2092mg	3400mg per day for Men 19-50 years
Selenium	8.26% 4.55μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	9.1% 136mg	27.8% 417mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	22% 820g	20% 737g	3700g per day for Men 19-50 years

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

• Boiled and Drained Collards have 2.1 times more Vitamin B5 and 1.2 times more Vitamin B6 than Boiled Chopped Frozen Collards.
• While Boiled Chopped Frozen Collards contain 1.4 times more Vitamin A, 4.4 times more Vitamin B9, 1.3 times more Vitamin C, 1.3 times more Vitamin E and 1.4 times more Vitamin K than Boiled and Drained Collards.
• Both Boiled and Drained Collards and Boiled Chopped Frozen Collards have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 300 kcal.
• Both Boiled and Drained Collards as well as Boiled Chopped Frozen Collards have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Collards have 1.3 times more Phosphorus than Boiled Chopped Frozen Collards.
• While Boiled Chopped Frozen Collards contain 1.4 times more Calcium, 1.3 times more Magnesium, 2 times more Potassium, 2.8 times more Selenium and 3.1 times more Sodium than Boiled and Drained Collards.
• Both Boiled and Drained Collards and Boiled Chopped Frozen Collards have similar amounts of Copper, Iron, Manganese, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Collards have 1.9 times more Fat, 1.3 times more Omega 6 and 1.6 times more Fiber than Boiled Chopped Frozen Collards.
• While Boiled Chopped Frozen Collards contain 1.3 times more Omega 3 and 1.3 times more Sugars than Boiled and Drained Collards.
• Both Boiled and Drained Collards and Boiled Chopped Frozen Collards have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Boiled and Drained Collards as well as Boiled Chopped Frozen Collards have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.