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

Weight per 500 calories

• Cooked Chopped Frozen Collards: 1389g
• Frozen Chopped Collards: 1515g

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

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

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Collards	Frozen Chopped Collards	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.87% 5.7g	5.78% 5.6g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	2.27% 0.73g	32g per day for Men 19-50 years
Omega 3	110% 1.76g	91% 1.45g	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	75.3% 98g	130g per day for Men 19-50 years
Sugars	11% 7.9g	NA	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	144% 54.5g	38g per day for Men 19-50 years
Protein	73.7% 41.3g	72.8% 40.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Collards	Frozen Chopped Collards	Recommended Dietary Allowance
Vitamin A	887% 7986μg	773% 6955μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.4% 0.65mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	128% 1.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	60.7% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	33.3% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	134% 1.74mg	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	277% 1106μg	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	673% 606mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7213% 8656μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Collards	Frozen Chopped Collards	Recommended Dietary Allowance
Calcium	292% 2917mg	305% 3045mg	1000mg per day for Men 19-50 years
Copper	85% 0.76mg	89.2% 0.8mg	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	203% 16.2mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	105% 439mg	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	417% 9.6mg	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	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	103% 3486mg	113% 3833mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	38.6% 21.2μg	55μg per day for Men 19-50 years
Sodium	46.3% 694mg	48.5% 727mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	36% 3.94mg	11mg per day for Men 19-50 years
Water	33.2% 1229g	36.7% 1357g	3700g per day for Men 19-50 years

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

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

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

• 500 kcal of Frozen Chopped Collards, Unprepared contain 1.7 times more Vitamin C than Boiled Chopped Frozen Collards.
• Both Cooked Chopped Frozen Collards and Frozen Chopped Collards provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 500 calories.
• Both Boiled Chopped Frozen Collards as well as Frozen Chopped Collards, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• Both Boiled Chopped Frozen Collards and Frozen Chopped Collards, Unprepared have similar amounts of minerals per 500 kcal
• Both Cooked Chopped Frozen Collards and Frozen Chopped Collards contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Chopped Frozen Collards have 1.2 times more Omega 3 than Frozen Chopped Collards.
• While 500 kcal of Frozen Chopped Collards, Unprepared contain 1.4 times more Fiber than Boiled Chopped Frozen Collards.
• Both Cooked Chopped Frozen Collards and Frozen Chopped Collards offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Boiled Chopped Frozen Collards as well as Frozen Chopped Collards, Unprepared provide inadequate amounts of Omega 6 in 500 calories.