Comparing Nutrients in 500 calories Cooked Chopped Frozen Collards VS Fresh Orange juice

Weight per 500 calories

• Cooked Chopped Frozen Collards: 1389g
• Fresh Orange juice: 1111g

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 Fresh Orange juice?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Collards	27%	8%	65%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Cooked Chopped Frozen Collards	Fresh Orange juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.87% 5.7g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	110% 1.76g	7.64% 0.12g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	89% 116g	130g per day for Men 19-50 years
Sugars	11% 7.9g	129% 93g	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	32.5% 23.6g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 46g	g per day for Men 19-50 years
Fiber	102% 39g	5.85% 2.22g	38g per day for Men 19-50 years
Protein	73.7% 41.3g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Collards	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	887% 7986μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.4% 0.65mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	34% 0.44mg	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	83.3% 333μg	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	617% 556mg	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	2.96% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7213% 8656μg	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Collards	Fresh Orange juice	Recommended Dietary Allowance
Calcium	292% 2917mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	85% 0.76mg	54.3% 0.49mg	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	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	6.76% 0.16mg	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	27% 189mg	700mg per day for Men 19-50 years
Potassium	103% 3486mg	65.4% 2222mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	46.3% 694mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	33.2% 1229g	26.5% 981g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Collards VS Fresh Orange Juice Nutrients Per 500 Kcal

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

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

• 500 calories of Cooked Chopped Frozen Collards have 71.9 times more Vitamin A, 4.8 times more Vitamin B2, 2 times more Vitamin B3, 3.6 times more Vitamin B6, 3.2 times more Vitamin B9, 39.1 times more Vitamin E and 7790 times more Vitamin K than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.5 times more Vitamin C than Boiled Chopped Frozen Collards.
• 500 calories of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Collards as well as Raw Orange juice have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Cooked Chopped Frozen Collards have 23.9 times more Calcium, 1.6 times more Copper, 7 times more Iron, 3.4 times more Magnesium, 59.2 times more Manganese, 2 times more Phosphorus, 1.6 times more Potassium, 18.8 times more Selenium, 62.5 times more Sodium, 6.8 times more Zinc and 1.3 times more Water than Fresh Orange juice.
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Chopped Frozen Collards have 14.4 times more Omega 3, 17.5 times more Fiber and 5.3 times more Protein than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 11.8 times more Sugars than Boiled Chopped Frozen Collards.
• Both Cooked Chopped Frozen Collards and Fresh Orange juice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Omega 3 and Fiber
• Both Boiled Chopped Frozen Collards as well as Raw Orange juice provide inadequate amounts of Omega 6 in 500 calories.