Comparing Nutrients in 500 calories Cooked Chopped Frozen Collards VS Boiled Cauliflower

Weight per 500 calories

• Cooked Chopped Frozen Collards: 1389g
• Boiled Cauliflower: 2174g

Cooked Chopped Frozen Collards have 1.6 times more energy per 100g than Boiled Cauliflower. It has low energy density when compared to other foods. Boiled and Drained Cauliflower having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Collards	27%	8%	65%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Cooked Chopped Frozen Collards	Boiled Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.87% 5.7g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	4.76% 1.52g	32g per day for Men 19-50 years
Omega 3	110% 1.76g	227% 3.63g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	6.4% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	68.7% 89.3g	130g per day for Men 19-50 years
Sugars	11% 7.9g	62.4% 45.2g	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	102% 39g	132% 50g	38g per day for Men 19-50 years
Protein	73.7% 41.3g	71.4% 40g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Collards	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	887% 7986μg	2.4% 21.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.4% 0.65mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	221% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	289% 3.76mg	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	239% 957μg	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	1070% 963mg	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	10% 1.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7213% 8656μg	250% 300μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Collards	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	292% 2917mg	34.8% 348mg	1000mg per day for Men 19-50 years
Copper	85% 0.76mg	43.5% 0.39mg	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	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	125% 2.87mg	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	99% 696mg	700mg per day for Men 19-50 years
Potassium	103% 3486mg	91% 3087mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	46.3% 694mg	21.7% 326mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	33.2% 1229g	54.6% 2022g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Collards VS Boiled Cauliflower Nutrients Per 500 Kcal

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

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

• 500 calories of Cooked Chopped Frozen Collards have 367.4 times more Vitamin A, 1.4 times more Vitamin B2, 11.4 times more Vitamin E and 28.9 times more Vitamin K than Boiled Cauliflower.
• While 500 kcal of Boiled and Drained Cauliflower contain 1.4 times more Vitamin B1, 6.9 times more Vitamin B5, 2.4 times more Vitamin B6 and 2.6 times more Vitamin C than Boiled Chopped Frozen Collards.
• Both Cooked Chopped Frozen Collards and Boiled Cauliflower provide similar amounts of Vitamin B3 and Vitamin B9 per 500 calories.
• 500 calories of Boiled Cauliflower have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Collards as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Cooked Chopped Frozen Collards have 8.4 times more Calcium, 2 times more Copper, 2.2 times more Iron, 2.1 times more Magnesium, 3.2 times more Manganese, 1.6 times more Selenium and 2.1 times more Sodium than Boiled Cauliflower.
• While 500 kcal of Boiled and Drained Cauliflower contain 1.9 times more Phosphorus and 1.6 times more Water than Boiled Chopped Frozen Collards.
• Both Cooked Chopped Frozen Collards and Boiled Cauliflower contain similar levels of Potassium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained Cauliflower contain 1.7 times more Fat, 2.1 times more Omega 3, 5.7 times more Sugars and 1.3 times more Fiber than Boiled Chopped Frozen Collards.
• Both Cooked Chopped Frozen Collards and Boiled Cauliflower offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Boiled Chopped Frozen Collards as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in 500 calories.