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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Collards	27%	8%	65%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cooked Chopped Frozen Collards	Blanched Almonds	Recommended Dietary Allowance
Energy	1.76% 51kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	103% 17.5g	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	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	1.1% 0.81g	9.05% 6.56g	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	0% 0g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 6.32g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	37% 14g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Collards	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	91% 815μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.55% 0.067mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.63% 0.9mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.26% 0.16mg	8.9% 0.45mg	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	17.4% 69.5μg	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	0% 0mg	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	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	736% 883μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Collards	Blanched Almonds	Recommended Dietary Allowance
Calcium	29.8% 298mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	8.66% 0.078mg	162% 1.46mg	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	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	113% 2.6mg	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	97% 682mg	700mg per day for Men 19-50 years
Potassium	10.5% 356mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	4.72% 71mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.17% 6.4g	3700g per day for Men 19-50 years

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

• Boiled Chopped Frozen Collards have more Vitamin A, 1.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 4.1 times more Vitamin B1, 6.2 times more Vitamin B2, 5.5 times more Vitamin B3, 2.7 times more Vitamin B5 and 19 times more Vitamin E than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards and Blanched Almonds have similar amounts of Vitamin B6 per 5 oz.
• Both Boiled Chopped Frozen Collards as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled Chopped Frozen Collards have 2.6 times more Sodium and 19.6 times more Water than Blanched Almonds.
• While Blanched Almonds contain 18.7 times more Copper, 2.9 times more Iron, 8.9 times more Magnesium, 2.8 times more Manganese, 17.8 times more Phosphorus, 2.6 times more Potassium, 2.1 times more Selenium and 11 times more Zinc than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards and Blanched Almonds have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Chopped Frozen Collards have 31.8 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 16.4 times more Energy, 128.1 times more Fat, 65.9 times more Saturated Fat, 206.1 times more Omega 6, 2.6 times more Carbohydrate, 8.1 times more Sugars, 3.5 times more Fiber and 7.2 times more Protein than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.