Comparing Nutrients in 300 calories Frozen Chopped Collards VS Collards

Weight per 300 calories

• Frozen Chopped 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 - Frozen Chopped Collards or Collards?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Collards	27%	8%	65%
Collards	31%	14%	55%

Macro Nutrients

	Frozen Chopped Collards	Collards	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.47% 3.36g	5.9% 5.7g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	54.5% 0.87g	63.3% 1g	1.6g per day for Men 19-50 years
Omega 6	3.85% 0.65g	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	45% 58.7g	39% 51g	130g per day for Men 19-50 years
Sugars	NA	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	86% 32.7g	99% 37.5g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	50.6% 28.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Collards	Collards	Recommended Dietary Allowance
Vitamin A	464% 4173μg	261% 2353μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.45mg	42% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	94% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.83mg	43.5% 6.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.4% 1.05mg	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	166% 664μg	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	404% 364mg	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	NA	141% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3415% 4098μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Collards	Collards	Recommended Dietary Allowance
Calcium	183% 1827mg	218% 2175mg	1000mg per day for Men 19-50 years
Copper	53.5% 0.48mg	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	122% 9.73mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	62.8% 264mg	60.3% 253mg	420mg per day for Men 19-50 years
Manganese	250% 5.75mg	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	35% 245mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	58.7% 1997mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	29% 436mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	18% 1.97mg	11mg per day for Men 19-50 years
Water	22% 814g	22.7% 840g	3700g per day for Men 19-50 years

Frozen Chopped Collards VS Collards Nutrients Per 300 Kcal

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

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

• 300 calories of Frozen Chopped Collards have 1.8 times more Vitamin A than Collards.
• While 300 kcal of Raw Collards contain 2.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.8 times more Vitamin B9 than Frozen Chopped Collards, Unprepared.
• Both Frozen Chopped Collards and Collards provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C per 300 calories.
• Both Frozen Chopped Collards, Unprepared as well as Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Frozen Chopped Collards have 2.2 times more Iron, 2.7 times more Sodium and 1.2 times more Zinc than Collards.
• Both Frozen Chopped Collards and Collards contain similar levels of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

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