Comparing Nutrients in 500 calories Boiled Carrots VS Collards

Weight per 500 calories

• Boiled Carrots: 1429g
• Collards: 1563g

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

Which food has more nutrients per 500 calories - Boiled Carrots or Collards?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Collards	31%	14%	55%

Macro Nutrients

	Boiled Carrots	Collards	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	9.83% 9.53g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	105% 1.7g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	7.54% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	65% 84.7g	130g per day for Men 19-50 years
Sugars	68% 49.3g	9.9% 7.2g	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	7.1% 5.14g	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	% 5.7g	NA	g per day for Men 19-50 years
Sucrose	% 38.6g	NA	g per day for Men 19-50 years
Fiber	113% 43g	164% 62.5g	38g per day for Men 19-50 years
Protein	19.4% 11g	84.3% 47g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Collards	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	436% 3922μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	70.3% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	156% 2.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	72.5% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	198% 2.58mg	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	50% 200μg	504% 2016μg	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	57% 51.4mg	613% 552mg	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	98% 14.7mg	235% 35.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	5691% 6830μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Collards	Recommended Dietary Allowance
Calcium	43% 429mg	363% 3625mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	80% 0.72mg	0.9mg per day for Men 19-50 years
Fluoride	17% 679μg	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	60.7% 4.86mg	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	100% 422mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	447% 10.3mg	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	61.2% 429mg	56% 391mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	98% 3328mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	37% 20.3μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	17.7% 266mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	35% 1288g	38% 1400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Carrots vs Collards:

• Boiled and Drained Carrots have 3.1 times more Vitamin A than Raw Collards.
• While Raw Collards contain 3.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 10.1 times more Vitamin B9, 10.7 times more Vitamin C, 2.4 times more Vitamin E and 34.9 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Collards have similar amounts of Vitamin B1 and Vitamin B6 per 500 kcal.
• Both Boiled and Drained Carrots as well as Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots vs Collards:

• Boiled and Drained Carrots have 3.1 times more Sodium than Raw Collards.
• While Raw Collards contain 8.5 times more Calcium, 3 times more Copper, 1.5 times more Iron, 3 times more Magnesium, 4.6 times more Manganese and 2 times more Selenium than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Collards have similar amounts of Phosphorus, Potassium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots have 1.4 times more Carbohydrate and 6.9 times more Sugars than Raw Collards.
• While Raw Collards contain 3.7 times more Fat, 118.1 times more Omega 3, 1.5 times more Fiber and 4.3 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Collards have similar amounts of Energy and Omega 6 per 500 kcal.
• Both Boiled and Drained Carrots as well as Raw Collards have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.