Comparing Nutrients in 5 ounces Broccoli VS Boiled Collards

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Collards	27%	16%	57%

Macro Nutrients

	Broccoli	Boiled Collards	Recommended Dietary Allowance
Energy	1.66% 48kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	1.05% 1.02g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	8.24% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.58% 0.099g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	6.16% 8g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	0.78% 0.57g	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	1.33% 0.96g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	15% 5.67g	38g per day for Men 19-50 years
Protein	7.14% 4g	6.86% 3.84g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Collards	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	60% 539μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	14% 0.18mg	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	22.3% 89.3μg	5.67% 22.7μg	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	140% 126mg	28.7% 25.8mg	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	7.37% 1.1mg	8.3% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	480% 576μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Collards	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	8.03% 0.072mg	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	13% 1.03mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	31.4% 0.72mg	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	13.4% 94mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	4.88% 166mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.42% 127g	3.45% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Boiled Collards:

• Raw Broccoli has 1.8 times more Vitamin B1, 2.6 times more Vitamin B5, 1.4 times more Vitamin B6, 3.9 times more Vitamin B9 and 4.9 times more Vitamin C than Boiled and Drained Collards.
• While Boiled and Drained Collards contain 12.3 times more Vitamin A and 4 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Collards have similar amounts of Vitamin B2, Vitamin B3 and Vitamin E per 5 oz.
• Both Raw Broccoli as well as Boiled and Drained Collards have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Boiled Collards:

• Raw Broccoli has 2.1 times more Phosphorus, 2.7 times more Potassium, 5 times more Selenium, 2.2 times more Sodium and 1.8 times more Zinc than Boiled and Drained Collards.
• While Boiled and Drained Collards contain 3 times more Calcium, 1.5 times more Iron and 2.4 times more Manganese than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Collards have similar amounts of Copper, Magnesium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 4.3 times more Sugars than Boiled and Drained Collards.
• While Boiled and Drained Collards contain 1.5 times more Omega 3 and 1.5 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Collards have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Raw Broccoli as well as Boiled and Drained Collards have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.