Comparing Nutrients in 500 calories Collards VS Frozen Broccoli Spears

Weight per 500 calories

• Collards: 1563g
• Frozen Broccoli Spears: 1724g

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

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

Macros Ratio

	Protein	Fat	Carbs
Collards	31%	14%	55%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Collards	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.83% 9.53g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	105% 1.7g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	7.54% 1.3g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	71% 92g	130g per day for Men 19-50 years
Sugars	9.9% 7.2g	35% 25.3g	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	164% 62.5g	136% 51.7g	38g per day for Men 19-50 years
Protein	84.3% 47g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Collards	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	436% 3922μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70.3% 0.84mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	156% 2.03mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.5% 11.6mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.58mg	232% 3mg	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	504% 2016μg	405% 1621μg	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	613% 552mg	1308% 1178mg	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	235% 35.3mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5691% 6830μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Collards	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	363% 3625mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	69% 0.62mg	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	92% 7.34mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	100% 422mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	447% 10.3mg	192% 4.4mg	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	56% 391mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	98% 3328mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	37% 20.3μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	17.7% 266mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	38% 1400g	42% 1561g	3700g per day for Men 19-50 years

Collards VS Frozen Broccoli Spears Nutrients Per 500 Kcal

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

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

• 500 calories of Collards have 4 times more Vitamin A, 1.5 times more Vitamin B3, 1.2 times more Vitamin B9, 1.5 times more Vitamin E and 3.9 times more Vitamin K than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 1.5 times more Vitamin B1 and 2.1 times more Vitamin C than Raw Collards.
• Both Collards and Frozen Broccoli Spears provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 500 calories.
• Both Raw Collards as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Collards vs Frozen Broccoli Spears:

• 500 calories of Collards have 5.1 times more Calcium, 1.5 times more Magnesium and 2.3 times more Manganese than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 1.7 times more Iron, 2.6 times more Phosphorus, 1.3 times more Potassium, 1.6 times more Selenium and 1.8 times more Zinc than Raw Collards.
• Both Collards and Frozen Broccoli Spears contain similar levels of Copper, Sodium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Collards have 1.2 times more Fiber than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 1.3 times more Omega 3 and 3.5 times more Sugars than Raw Collards.
• Both Collards and Frozen Broccoli Spears offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Raw Collards as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 500 calories.