Comparing Nutrients in 300 calories Boiled Collards VS Collards

Weight per 300 calories

• Boiled Collards: 909g
• Collards: 938g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Collards	27%	16%	57%
Collards	31%	14%	55%

Macro Nutrients

	Boiled Collards	Collards	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.75% 6.55g	5.9% 5.7g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	63.3% 1g	1.6g per day for Men 19-50 years
Omega 6	3.74% 0.64g	4.52% 0.77g	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	39% 51g	130g per day for Men 19-50 years
Sugars	5% 3.64g	5.95% 4.3g	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	99% 37.5g	38g per day for Men 19-50 years
Protein	44% 24.6g	50.6% 28.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Collards	Collards	Recommended Dietary Allowance
Vitamin A	384% 3455μg	261% 2353μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	42% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	94% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	43.5% 6.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.6% 2mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.5% 1.16mg	119% 1.55mg	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	302% 1209μg	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	368% 331mg	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	141% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3080% 3696μg	3415% 4098μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Collards	Collards	Recommended Dietary Allowance
Calcium	128% 1282mg	218% 2175mg	1000mg per day for Men 19-50 years
Copper	51.5% 0.46mg	48% 0.43mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	45.5% 191mg	60.3% 253mg	420mg per day for Men 19-50 years
Manganese	202% 4.64mg	268% 6.17mg	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	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	31.3% 1064mg	58.7% 1997mg	3400mg per day for Men 19-50 years
Selenium	8.26% 4.55μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	9.1% 136mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	18% 1.97mg	11mg per day for Men 19-50 years
Water	22% 820g	22.7% 840g	3700g per day for Men 19-50 years

Boiled Collards VS Collards Nutrients Per 300 Kcal

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

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

• 300 calories of Boiled Collards have 1.5 times more Vitamin A than Collards.
• While 300 kcal of Raw Collards contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 8.3 times more Vitamin B9, 2 times more Vitamin C and 2.6 times more Vitamin E than Boiled and Drained Collards.
• Both Boiled Collards and Collards provide similar amounts of Vitamin K per 300 calories.
• Both Boiled and Drained Collards as well as Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Collards vs Collards:

• 300 calories of Boiled Collards have 2.3 times more Iron and 1.2 times more Phosphorus than Collards.
• While 300 kcal of Raw Collards contain 1.7 times more Calcium, 1.3 times more Magnesium, 1.3 times more Manganese, 1.9 times more Potassium and 2.7 times more Selenium than Boiled and Drained Collards.
• Both Boiled Collards and Collards contain similar levels of Copper, Sodium, Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Boiled and Drained Collards and Raw Collards have similar amounts of macro-nutrients per 300 kcal
• Both Boiled Collards and Collards offer comparable quantities of Energy, Omega 3, Carbohydrate, Fiber and Protein per 300 calories.
• Both Boiled and Drained Collards as well as Raw Collards provide inadequate amounts of Omega 6 in 300 calories.