Comparing Nutrients in 300 calories Roasted Almonds VS Cooked Frozen Chopped Collards with Salt

Weight per 300 calories

• Roasted Almonds: 50.2g
• Cooked Frozen Chopped Collards with Salt: 833g

Roasted Almonds have 16.6 times more energy per 100g than Cooked Frozen Chopped Collards with Salt. It has very high energy density when compared to other foods. Boiled Chopped Frozen Collards, drained with Salt having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cooked Frozen Chopped Collards with Salt	27%	8%	65%

Macro Nutrients

	Roasted Almonds	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	3.52% 3.4g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	NA	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	45.5% 59g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	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	0.007% 0.005g	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	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	14.4% 5.47g	61.4% 23.3g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	44% 24.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	532% 4792μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	32.6% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	73.7% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	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	6.9% 27.6μg	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	0% 0mg	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	80% 12mg	69.4% 10.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4328% 5193μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Calcium	13.4% 134mg	175% 1750mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	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	23.4% 1.87mg	117% 9.33mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	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	33.8% 236mg	32% 225mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	61.5% 2092mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	159% 2383mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	20% 737g	3700g per day for Men 19-50 years

Roasted Almonds VS Cooked Frozen Chopped Collards With Salt Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Roasted Almonds vs Cooked Frozen Chopped Collards with Salt:

• 300 kcal of Boiled Chopped Frozen Collards, drained with Salt contain more Vitamin A, 10.1 times more Vitamin B1, 1.6 times more Vitamin B2, 2.9 times more Vitamin B3, 6 times more Vitamin B5, 13.9 times more Vitamin B6, 23 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Cooked Frozen Chopped Collards with Salt provide similar amounts of Vitamin E per 300 calories.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Dry Roasted Almonds as well as Boiled Chopped Frozen Collards, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Roasted Almonds vs Cooked Frozen Chopped Collards with Salt:

• 300 calories of Roasted Almonds have 1.2 times more Copper than Cooked Frozen Chopped Collards with Salt.
• While 300 kcal of Boiled Chopped Frozen Collards, drained with Salt contain 13 times more Calcium, 5 times more Iron, 1.8 times more Magnesium, 4.9 times more Manganese, 5.8 times more Potassium, 12.5 times more Selenium, 1583.6 times more Sodium, 1.4 times more Zinc and 609.8 times more Water than Dry Roasted Almonds.
• Both Roasted Almonds and Cooked Frozen Chopped Collards with Salt contain similar levels of Phosphorus per 300 calories.
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Almonds have 7.7 times more Fat and 6.2 times more Saturated Fat than Cooked Frozen Chopped Collards with Salt.
• While 300 kcal of Boiled Chopped Frozen Collards, drained with Salt contain 5.6 times more Carbohydrate, 1.9 times more Sugars, 4.3 times more Fiber and 2.4 times more Protein than Dry Roasted Almonds.
• Both Roasted Almonds and Cooked Frozen Chopped Collards with Salt offer comparable quantities of Energy per 300 calories.