Comparing Nutrients in 500 calories Boiled Collards VS Collards

Weight per 500 calories

• Boiled Collards: 1515g
• Collards: 1563g

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

Discover which food has more nutrients per 500 calories - Boiled Collards or Collards?

Macros Ratio

	Protein	Fat	Carbs
Boiled Collards	27%	16%	57%
Collards	31%	14%	55%

Macro Nutrients

	Boiled Collards	Collards	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	9.83% 9.53g	97g per day for Men 19-50 years
Saturated Fat	2.23% 0.71g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	88% 1.4g	105% 1.7g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	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	66% 85.6g	65% 84.7g	130g per day for Men 19-50 years
Sugars	8.36% 6.06g	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	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	159% 60.6g	164% 62.5g	38g per day for Men 19-50 years
Protein	73.3% 41g	84.3% 47g	56g per day for Men 19-50 years

Vitamins

	Boiled Collards	Collards	Recommended Dietary Allowance
Vitamin A	640% 5758μg	436% 3922μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.5% 0.61mg	70.3% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	156% 2.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.5% 8.7mg	72.5% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	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	60.6% 242μg	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	306% 276mg	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	89% 13.3mg	235% 35.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5134% 6161μg	5691% 6830μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Collards	Collards	Recommended Dietary Allowance
Calcium	214% 2136mg	363% 3625mg	1000mg per day for Men 19-50 years
Copper	86% 0.77mg	80% 0.72mg	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	214% 17mg	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	75.8% 318mg	100% 422mg	420mg per day for Men 19-50 years
Manganese	336% 7.73mg	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	69.3% 485mg	56% 391mg	700mg per day for Men 19-50 years
Potassium	52% 1773mg	98% 3328mg	3400mg per day for Men 19-50 years
Selenium	13.8% 7.58μg	37% 20.3μg	55μg per day for Men 19-50 years
Sodium	15% 227mg	17.7% 266mg	1500mg per day for Men 19-50 years
Zinc	31.7% 3.5mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	37% 1366g	38% 1400g	3700g per day for Men 19-50 years

Boiled Collards VS Collards Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Collards or Collards?

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

• 500 calories of Boiled Collards have 1.5 times more Vitamin A than Collards.
• While 500 kcal of Raw Collards contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 8.3 times more Vitamin B9, 2 times more Vitamin C and 2.6 times more Vitamin E than Boiled and Drained Collards.
• Both Boiled Collards and Collards provide similar amounts of Vitamin K per 500 calories.
• Both Boiled and Drained Collards as well as Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Collards vs Collards:

• 500 calories of Boiled Collards have 2.3 times more Iron and 1.2 times more Phosphorus than Collards.
• While 500 kcal of Raw Collards contain 1.7 times more Calcium, 1.3 times more Magnesium, 1.3 times more Manganese, 1.9 times more Potassium and 2.7 times more Selenium than Boiled and Drained Collards.
• Both Boiled Collards and Collards contain similar levels of Copper, Sodium, Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Boiled and Drained Collards and Raw Collards have similar amounts of macro-nutrients per 500 kcal
• Both Boiled Collards and Collards offer comparable quantities of Energy, Omega 3, Carbohydrate, Fiber and Protein per 500 calories.
• Both Boiled and Drained Collards as well as Raw Collards provide inadequate amounts of Omega 6 in 500 calories.