Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Collards

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Collards	31%	14%	55%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Collards	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	9.57% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	5.9% 7.7g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	0.9% 0.65g	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	11% 4.25g	15% 5.67g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	7.64% 4.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Collards	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	39.5% 356μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	6.38% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	6.57% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	7.57% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	18% 0.23mg	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	20% 79.4μg	45.7% 183μg	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	63% 57mg	55.6% 50mg	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	12.5% 1.87mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	516% 620μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Collards	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	7.24% 0.065mg	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	11% 0.86mg	8.33% 0.67mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	40.6% 0.93mg	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	9.92% 69.5mg	5.06% 35.4mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	8.9% 302mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.43% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Collards per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Collards to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Collards:

• 5 oz of Raw Collards contain 4.9 times more Vitamin A, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B6, 2.3 times more Vitamin B9, 1.7 times more Vitamin E and 5 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Collards provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin C per five ounces.
• Both Boiled Chopped Frozen Broccoli as well as Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Collards:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.3 times more Iron, 2 times more Phosphorus and 1.3 times more Zinc than Collards.
• While 5 oz of Raw Collards contain 7 times more Calcium, 1.4 times more Copper, 2.1 times more Magnesium, 3 times more Manganese, 1.5 times more Potassium and 1.9 times more Selenium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Collards contain similar levels of Water per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 5 ounces of Collards lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 3.2 times more Sugars than Collards.
• While 5 oz of Raw Collards contain 2.6 times more Omega 3 and 1.3 times more Fiber than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Collards offer comparable quantities of Carbohydrate and Protein per five ounces.
• Both Boiled Chopped Frozen Broccoli as well as Raw Collards provide inadequate amounts of Energy and Omega 6 in five ounces.