Comparing Nutrients in 500 calories Cooked Frozen Carrots VS Cooked Chopped Frozen Collards

Weight per 500 calories

• Cooked Frozen Carrots: 1351g
• Cooked Chopped Frozen Collards: 1389g

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

Discover which food has more nutrients per 500 calories - Cooked Frozen Carrots or Cooked Chopped Frozen Collards?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Cooked Chopped Frozen Collards	27%	8%	65%

Macro Nutrients

	Cooked Frozen Carrots	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.47% 9.2g	5.87% 5.7g	97g per day for Men 19-50 years
Saturated Fat	5.07% 1.62g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	110% 1.76g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.4% 104g	76% 99g	130g per day for Men 19-50 years
Sugars	76% 55g	11% 7.9g	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	5.2% 3.8g	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	% 4.86g	NA	g per day for Men 19-50 years
Sucrose	% 46.5g	NA	g per day for Men 19-50 years
Fiber	117% 44.6g	102% 39g	38g per day for Men 19-50 years
Protein	14% 7.84g	73.7% 41.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Vitamin A	1270% 11432μg	887% 7986μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.8% 0.41mg	54.4% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.62mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	122% 1.6mg	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	37% 149μg	264% 1056μg	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	34.5% 31mg	407% 367mg	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	91% 13.6mg	116% 17.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	153% 184μg	7213% 8656μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Calcium	47.3% 473mg	292% 2917mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	85% 0.76mg	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	89.5% 7.16mg	194% 15.6mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	400% 9.2mg	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	60% 419mg	53.6% 375mg	700mg per day for Men 19-50 years
Potassium	76.3% 2595mg	103% 3486mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.1μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	53% 797mg	46.3% 694mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	33% 1221g	33.2% 1229g	3700g per day for Men 19-50 years

Cooked Frozen Carrots VS Cooked Chopped Frozen Collards Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Carrots or Cooked Chopped Frozen Collards?

Lets compare vitamin content per 500 calories of Cooked Frozen Carrots vs Cooked Chopped Frozen Collards:

• 500 calories of Cooked Frozen Carrots have 1.4 times more Vitamin A and 1.5 times more Vitamin B5 than Cooked Chopped Frozen Collards.
• While 500 kcal of Boiled Chopped Frozen Collards contain 1.6 times more Vitamin B1, 3.2 times more Vitamin B2, 1.6 times more Vitamin B3, 1.4 times more Vitamin B6, 7.1 times more Vitamin B9, 11.8 times more Vitamin C, 1.3 times more Vitamin E and 47.1 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Boiled and Drained Frozen Carrots as well as Boiled Chopped Frozen Collards have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Carrots vs Cooked Chopped Frozen Collards:

• 500 calories of Cooked Frozen Carrots have 1.5 times more Copper and 1.3 times more Zinc than Cooked Chopped Frozen Collards.
• While 500 kcal of Boiled Chopped Frozen Collards contain 6.2 times more Calcium, 2.2 times more Iron, 2.8 times more Magnesium, 4.1 times more Manganese, 1.3 times more Potassium and 2.6 times more Selenium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cooked Chopped Frozen Collards contain similar levels of Phosphorus, Sodium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Carrots have 4.7 times more Omega 6 and 7 times more Sugars than Cooked Chopped Frozen Collards.
• While 500 kcal of Boiled Chopped Frozen Collards contain 3 times more Omega 3 and 5.3 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cooked Chopped Frozen Collards offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Cooked Chopped Frozen Collards provide inadequate amounts of Omega 6