Comparing Nutrients in 500 calories Cooked Chopped Frozen Collards VS Almonds

Weight per 500 calories

• Cooked Chopped Frozen Collards: 1389g
• Almonds: 86.4g

Almonds have 16.1 times more energy per unit of mass than Boiled Chopped Frozen Collards, which is very high in comparison to other foods. Cooked Chopped Frozen Collards having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Collards	27%	8%	65%
Almonds	14%	72%	14%

Macro Nutrients

	Cooked Chopped Frozen Collards	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.87% 5.7g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	110% 1.76g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	11% 7.9g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	102% 39g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	73.7% 41.3g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Collards	Almonds	Recommended Dietary Allowance
Vitamin A	887% 7986μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.4% 0.65mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	264% 1056μg	9.5% 38μg	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	0% 0mg	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	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7213% 8656μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Collards	Almonds	Recommended Dietary Allowance
Calcium	292% 2917mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	85% 0.76mg	99% 0.89mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	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	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	103% 3486mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	46.3% 694mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	33.2% 1229g	0.1% 3.8g	3700g per day for Men 19-50 years

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

• Boiled Chopped Frozen Collards have more Vitamin A, 3.7 times more Vitamin B1, 1.6 times more Vitamin B2, 2.8 times more Vitamin B3, 3.9 times more Vitamin B5, 13.4 times more Vitamin B6, 27.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 1.3 times more Vitamin E than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled Chopped Frozen Collards have 12.6 times more Calcium, 4.9 times more Iron, 1.8 times more Magnesium, 4.9 times more Manganese, 5.5 times more Potassium, 5.9 times more Selenium, 804.2 times more Sodium, 1.4 times more Zinc and 322.7 times more Water than Almonds.
• Both Boiled Chopped Frozen Collards and Almonds have similar amounts of Copper and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Chopped Frozen Collards have 680.9 times more Omega 3, 5.3 times more Carbohydrate, 2.1 times more Sugars, 3.6 times more Fiber and 2.3 times more Protein than Almonds.
• While Almonds contain 7.6 times more Fat, 3.9 times more Saturated Fat and 12.8 times more Omega 6 than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards and Almonds have similar amounts of Energy per 500 kcal.
• Both Boiled Chopped Frozen Collards as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.