Comparing Nutrients in 5 ounces Frozen Chopped Collards VS Boiled Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Collards	27%	8%	65%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Frozen Chopped Collards	Boiled Navy Beans	Recommended Dietary Allowance
Energy	1.6% 46.8kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.91% 0.88g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	15.7% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.04% 9.16g	28.4% 37g	130g per day for Men 19-50 years
Sugars	NA	0.72% 0.52g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.52g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	39% 15g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Collards	Boiled Navy Beans	Recommended Dietary Allowance
Vitamin A	72.3% 651μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	7.2% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.68% 0.91mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.16mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	15% 0.2mg	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	26% 103μg	49.6% 198μg	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% 56.7mg	1.4% 1.28mg	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	NA	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Collards	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	28.5% 285mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	8.35% 0.075mg	33% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	19% 1.5mg	42% 3.35mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	32.5% 0.75mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	10.5% 359mg	16.2% 551mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	3.43% 127g	2.44% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Collards VS Boiled Navy Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Chopped Collards vs Boiled Navy Beans:

• 5 ounces of Frozen Chopped Collards have more Vitamin A, 1.7 times more Vitamin B2 and 44.4 times more Vitamin C than Boiled Navy Beans.
• While 5 oz of Boiled Navy Beans contain 4.7 times more Vitamin B1, 2.4 times more Vitamin B5 and 1.9 times more Vitamin B9 than Frozen Chopped Collards, Unprepared.
• Both Frozen Chopped Collards and Boiled Navy Beans provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Boiled Navy Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Collards, Unprepared as well as Boiled Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Collards vs Boiled Navy Beans:

• 5 ounces of Frozen Chopped Collards have 2.9 times more Calcium, 1.2 times more Manganese, more Sodium and 1.4 times more Water than Boiled Navy Beans.
• While 5 oz of Boiled Navy Beans contain 4 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium, 5.3 times more Phosphorus, 1.5 times more Potassium, 2.1 times more Selenium and 4 times more Zinc than Frozen Chopped Collards, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Navy Beans contain 4.2 times more Energy, 1.8 times more Omega 3, 4 times more Carbohydrate, 2.9 times more Fiber and 3.1 times more Protein than Frozen Chopped Collards, Unprepared.
• 5 ounces of Frozen Chopped Collards provide inadequate amounts of Energy
• Both Frozen Chopped Collards, Unprepared as well as Boiled Navy Beans provide inadequate amounts of Omega 6 in five ounces.