Comparing Nutrients in 5 ounces Cooked Chopped Frozen Collards VS Frozen Chopped Collards

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Collards	27%	8%	65%
Frozen Chopped Collards	27%	8%	65%

Macro Nutrients

	Cooked Chopped Frozen Collards	Frozen Chopped Collards	Recommended Dietary Allowance
Energy	1.76% 51kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.74% 10g	7.04% 9.16g	130g per day for Men 19-50 years
Sugars	1.1% 0.81g	NA	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	10.4% 3.97g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Collards	Frozen Chopped Collards	Recommended Dietary Allowance
Vitamin A	91% 815μg	72.3% 651μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.55% 0.067mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.63% 0.9mg	5.68% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.26% 0.16mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	12.5% 0.16mg	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	27% 108μg	26% 103μg	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	41.6% 37.4mg	63% 56.7mg	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% 1.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	736% 883μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Collards	Frozen Chopped Collards	Recommended Dietary Allowance
Calcium	29.8% 298mg	28.5% 285mg	1000mg per day for Men 19-50 years
Copper	8.66% 0.078mg	8.35% 0.075mg	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	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	39% 0.9mg	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	5.47% 38.3mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	10.5% 356mg	10.5% 359mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	4.72% 71mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.43% 127g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Cooked Chopped Frozen Collards have 1.3 times more Vitamin A than Frozen Chopped Collards.
• While 5 oz of Frozen Chopped Collards, Unprepared contain 1.5 times more Vitamin C than Boiled Chopped Frozen Collards.
• Both Cooked Chopped Frozen Collards and Frozen Chopped Collards provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per five ounces.
• Both Boiled Chopped Frozen Collards as well as Frozen Chopped Collards, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• Both Boiled Chopped Frozen Collards and Frozen Chopped Collards, Unprepared have similar amounts of minerals per 5 oz
• Both Cooked Chopped Frozen Collards and Frozen Chopped Collards contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

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