Comparing Nutrients in 500 calories Frozen Chopped Collards VS Collards

Weight per 500 calories

• Frozen Chopped Collards: 1515g
• Collards: 1563g

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

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Collards	27%	8%	65%
Collards	31%	14%	55%

Macro Nutrients

	Frozen Chopped Collards	Collards	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.78% 5.6g	9.83% 9.53g	97g per day for Men 19-50 years
Saturated Fat	2.27% 0.73g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	91% 1.45g	105% 1.7g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	7.54% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.3% 98g	65% 84.7g	130g per day for Men 19-50 years
Sugars	NA	9.9% 7.2g	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	144% 54.5g	164% 62.5g	38g per day for Men 19-50 years
Protein	72.8% 40.8g	84.3% 47g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Collards	Collards	Recommended Dietary Allowance
Vitamin A	773% 6955μg	436% 3922μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	70.3% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.67mg	156% 2.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.7% 9.7mg	72.5% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.3% 1.67mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	198% 2.58mg	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	277% 1106μg	504% 2016μg	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	673% 606mg	613% 552mg	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	NA	235% 35.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5691% 6830μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Collards	Collards	Recommended Dietary Allowance
Calcium	305% 3045mg	363% 3625mg	1000mg per day for Men 19-50 years
Copper	89.2% 0.8mg	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	203% 16.2mg	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	105% 439mg	100% 422mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	447% 10.3mg	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	58.4% 409mg	56% 391mg	700mg per day for Men 19-50 years
Potassium	113% 3833mg	98% 3328mg	3400mg per day for Men 19-50 years
Selenium	38.6% 21.2μg	37% 20.3μg	55μg per day for Men 19-50 years
Sodium	48.5% 727mg	17.7% 266mg	1500mg per day for Men 19-50 years
Zinc	36% 3.94mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	36.7% 1357g	38% 1400g	3700g per day for Men 19-50 years

Frozen Chopped Collards VS Collards Nutrients Per 500 Kcal

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

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

• 500 calories of Frozen Chopped Collards have 1.8 times more Vitamin A than Collards.
• While 500 kcal of Raw Collards contain 2.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.8 times more Vitamin B9 than Frozen Chopped Collards, Unprepared.
• Both Frozen Chopped Collards and Collards provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C per 500 calories.
• Both Frozen Chopped Collards, Unprepared as well as Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Frozen Chopped Collards have 2.2 times more Iron, 2.7 times more Sodium and 1.2 times more Zinc than Collards.
• Both Frozen Chopped Collards and Collards contain similar levels of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Frozen Chopped Collards, Unprepared and Raw Collards have similar amounts of macro-nutrients per 500 kcal
• Both Frozen Chopped Collards and Collards offer comparable quantities of Energy, Omega 3, Carbohydrate, Fiber and Protein per 500 calories.
• Both Frozen Chopped Collards, Unprepared as well as Raw Collards provide inadequate amounts of Omega 6 in 500 calories.