Comparing Nutrients in 500 calories Cooked Chopped Frozen Collards VS Broccoli

Weight per 500 calories

• Cooked Chopped Frozen Collards: 1389g
• Broccoli: 1471g

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

Which food has more nutrients per 500 calories - Cooked Chopped Frozen Collards or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Collards	27%	8%	65%
Broccoli	27%	8%	65%

Macro Nutrients

	Cooked Chopped Frozen Collards	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.87% 5.7g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	110% 1.76g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	75% 98g	130g per day for Men 19-50 years
Sugars	11% 7.9g	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	102% 39g	101% 38.2g	38g per day for Men 19-50 years
Protein	73.7% 41.3g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Collards	Broccoli	Recommended Dietary Allowance
Vitamin A	887% 7986μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.4% 0.65mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	198% 2.57mg	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	264% 1056μg	232% 926μg	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	407% 367mg	1458% 1312mg	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	116% 17.4mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7213% 8656μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Collards	Broccoli	Recommended Dietary Allowance
Calcium	292% 2917mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	85% 0.76mg	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	194% 15.6mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	134% 3.1mg	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	53.6% 375mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	103% 3486mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	46.3% 694mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	33.2% 1229g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Boiled Chopped Frozen Collards have 17.5 times more Vitamin A, 1.5 times more Vitamin E and 5.8 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Vitamin B1, 5.3 times more Vitamin B5, 1.6 times more Vitamin B6 and 3.6 times more Vitamin C than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards and Raw Broccoli have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Boiled Chopped Frozen Collards as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled Chopped Frozen Collards have 4.2 times more Calcium, 1.4 times more Iron, 1.3 times more Magnesium, 3 times more Manganese and 1.4 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 2.6 times more Phosphorus, 1.3 times more Potassium, 1.8 times more Selenium and 1.6 times more Zinc than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards and Raw Broccoli have similar amounts of Copper and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Chopped Frozen Collards have 1.9 times more Omega 3 than Raw Broccoli.
• While Raw Broccoli contains 2 times more Saturated Fat and 3.2 times more Sugars than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards and Raw Broccoli have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Boiled Chopped Frozen Collards as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.