Comparing Nutrients in 5 ounces Boiled Collards VS Collards

Macros Ratio

	Protein	Fat	Carbs
Boiled Collards	27%	16%	57%
Collards	31%	14%	55%

Macro Nutrients

	Boiled Collards	Collards	Recommended Dietary Allowance
Energy	1.6% 46.8kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	1.05% 1.02g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	8.24% 0.13g	9.57% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	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	6.16% 8g	5.9% 7.7g	130g per day for Men 19-50 years
Sugars	0.78% 0.57g	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	15% 5.67g	15% 5.67g	38g per day for Men 19-50 years
Protein	6.86% 3.84g	7.64% 4.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Collards	Collards	Recommended Dietary Allowance
Vitamin A	60% 539μg	39.5% 356μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	6.38% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	6.57% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	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	5.67% 22.7μg	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	28.7% 25.8mg	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	8.3% 1.25mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	480% 576μg	516% 620μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Collards	Collards	Recommended Dietary Allowance
Calcium	20% 200mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	8.03% 0.072mg	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	20% 1.6mg	8.33% 0.67mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	31.4% 0.72mg	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	6.48% 45.4mg	5.06% 35.4mg	700mg per day for Men 19-50 years
Potassium	4.88% 166mg	8.9% 302mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.43% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Collards VS Collards per 5 oz

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

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

• 5 ounces of Boiled Collards have 1.5 times more Vitamin A than Collards.
• While 5 oz of Raw Collards contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B6, 8.1 times more Vitamin B9, 1.9 times more Vitamin C and 2.6 times more Vitamin E than Boiled and Drained Collards.
• Both Boiled Collards and Collards provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin K per five ounces.
• Both Boiled and Drained Collards as well as Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Collards vs Collards:

• 5 ounces of Boiled Collards have 2.4 times more Iron and 1.3 times more Phosphorus than Collards.
• While 5 oz of Raw Collards contain 1.6 times more Calcium, 1.3 times more Magnesium, 1.3 times more Manganese, 1.8 times more Potassium and 2.6 times more Selenium than Boiled and Drained Collards.
• Both Boiled Collards and Collards contain similar levels of Copper and Water per five ounces.
• 5 ounces of Boiled Collards lack sufficient amounts of Selenium
• 5 ounces of Collards lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• Both Boiled and Drained Collards and Raw Collards have similar amounts of macro-nutrients per 5 oz
• Both Boiled Collards and Collards offer comparable quantities of Omega 3, Carbohydrate, Fiber and Protein per five ounces.
• Both Boiled and Drained Collards as well as Raw Collards provide inadequate amounts of Energy and Omega 6 in five ounces.