Comparing Nutrients in 300 calories Cooked Chopped Frozen Collards VS Broccoli

Weight per 300 calories

• Cooked Chopped Frozen Collards: 833g
• Broccoli: 882g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Collards	27%	8%	65%
Broccoli	27%	8%	65%

Macro Nutrients

	Cooked Chopped Frozen Collards	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.52% 3.4g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	66% 1.06g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.5% 59g	45% 58.6g	130g per day for Men 19-50 years
Sugars	6.55% 4.75g	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	61.4% 23.3g	60.4% 23g	38g per day for Men 19-50 years
Protein	44% 24.8g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Collards	Broccoli	Recommended Dietary Allowance
Vitamin A	532% 4792μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.6% 0.39mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.7% 0.96mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	119% 1.54mg	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	158% 633μg	139% 556μg	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	244% 220mg	875% 787mg	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	69.4% 10.4mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4328% 5193μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Collards	Broccoli	Recommended Dietary Allowance
Calcium	175% 1750mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	51% 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	117% 9.33mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	240% 5.53mg	80.6% 1.85mg	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	32% 225mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	61.5% 2092mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	27.8% 417mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	20% 737g	21.3% 788g	3700g per day for Men 19-50 years

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

• Boiled Chopped Frozen Collards have 17.5 times more Vitamin A, 1.5 times more Vitamin E and 5.8 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Vitamin B1, 5.3 times more Vitamin B5, 1.6 times more Vitamin B6 and 3.6 times more Vitamin C than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards and Raw Broccoli have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Boiled Chopped Frozen Collards as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled Chopped Frozen Collards have 4.2 times more Calcium, 1.4 times more Iron, 1.3 times more Magnesium, 3 times more Manganese and 1.4 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 2.6 times more Phosphorus, 1.3 times more Potassium, 1.8 times more Selenium and 1.6 times more Zinc than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards and Raw Broccoli have similar amounts of Copper and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Chopped Frozen Collards have 1.9 times more Omega 3 than Raw Broccoli.
• While Raw Broccoli contains 2 times more Saturated Fat and 3.2 times more Sugars than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards and Raw Broccoli have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Boiled Chopped Frozen Collards as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.