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

Weight per 300 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Collards	Frozen Chopped Collards	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.52% 3.4g	3.47% 3.36g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	1.36% 0.44g	32g per day for Men 19-50 years
Omega 3	66% 1.06g	54.5% 0.87g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	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	45.5% 59g	45% 58.7g	130g per day for Men 19-50 years
Sugars	6.55% 4.75g	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	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	61.4% 23.3g	86% 32.7g	38g per day for Men 19-50 years
Protein	44% 24.8g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Collards	Frozen Chopped Collards	Recommended Dietary Allowance
Vitamin A	532% 4792μg	464% 4173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.6% 0.39mg	38% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.7% 0.96mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	36.4% 5.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	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	158% 633μg	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	244% 220mg	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	69.4% 10.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4328% 5193μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Collards	Frozen Chopped Collards	Recommended Dietary Allowance
Calcium	175% 1750mg	183% 1827mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	53.5% 0.48mg	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	122% 9.73mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	62.8% 264mg	420mg per day for Men 19-50 years
Manganese	240% 5.53mg	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	32% 225mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	61.5% 2092mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	27.8% 417mg	29% 436mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	20% 737g	22% 814g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Collards VS Frozen Chopped Collards Nutrients Per 300 Kcal

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

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

• 300 kcal of Frozen Chopped Collards, Unprepared contain 1.7 times more Vitamin C than Boiled Chopped Frozen Collards.
• Both Cooked Chopped Frozen Collards and Frozen Chopped Collards provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 300 calories.
• Both Boiled Chopped Frozen Collards 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 Cooked Chopped Frozen Collards vs Frozen Chopped Collards:

• Both Boiled Chopped Frozen Collards and Frozen Chopped Collards, Unprepared have similar amounts of minerals per 300 kcal
• Both Cooked Chopped Frozen Collards and Frozen Chopped Collards contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Chopped Frozen Collards have 1.2 times more Omega 3 than Frozen Chopped Collards.
• While 300 kcal of Frozen Chopped Collards, Unprepared contain 1.4 times more Fiber than Boiled Chopped Frozen Collards.
• Both Cooked Chopped Frozen Collards and Frozen Chopped Collards offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Boiled Chopped Frozen Collards as well as Frozen Chopped Collards, Unprepared provide inadequate amounts of Omega 6 in 300 calories.