Comparing Nutrients in 5 ounces Frozen Chopped Collards VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Collards	27%	8%	65%
Cassava	3%	2%	95%

Macro Nutrients

	Frozen Chopped Collards	Cassava	Recommended Dietary Allowance
Energy	1.6% 46.8kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.04% 9.16g	41.5% 54g	130g per day for Men 19-50 years
Sugars	NA	3.32% 2.4g	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	13.4% 5.1g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Collards	Cassava	Recommended Dietary Allowance
Vitamin A	72.3% 651μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.68% 0.91mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.16mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	9.6% 0.12mg	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	9.57% 38.3μg	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	32.4% 29mg	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	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Collards	Cassava	Recommended Dietary Allowance
Calcium	28.5% 285mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	8.35% 0.075mg	15.7% 0.14mg	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	19% 1.5mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	23.7% 0.54mg	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% 359mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.43% 127g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Collards VS Cassava per 5 oz

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

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

• 5 ounces of Frozen Chopped Collards have 459 times more Vitamin A, 2.3 times more Vitamin B2, 1.3 times more Vitamin B6, 2.7 times more Vitamin B9 and 1.9 times more Vitamin C than Cassava.
• While 5 oz of Raw Cassava contain 1.7 times more Vitamin B1 and 1.3 times more Vitamin B3 than Frozen Chopped Collards, Unprepared.
• Both Frozen Chopped Collards and Cassava provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Cassava have insufficient amounts of Vitamin A
• Both Frozen Chopped Collards, Unprepared as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen Chopped Collards have 12.6 times more Calcium, 4 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese, 2 times more Selenium, 3.4 times more Sodium and 1.5 times more Water than Cassava.
• While 5 oz of Raw Cassava contain 1.9 times more Copper and 1.3 times more Zinc than Frozen Chopped Collards, Unprepared.
• Both Frozen Chopped Collards and Cassava contain similar levels of Phosphorus and Potassium per five ounces.
• 5 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Collards have 5.6 times more Omega 3, 2 times more Fiber and 2 times more Protein than Cassava.
• While 5 oz of Raw Cassava contain 4.8 times more Energy and 5.9 times more Carbohydrate than Frozen Chopped Collards, Unprepared.
• 5 ounces of Frozen Chopped Collards provide inadequate amounts of Energy
• 5 ounces of Cassava provide inadequate amounts of Omega 3
• Both Frozen Chopped Collards, Unprepared as well as Raw Cassava provide inadequate amounts of Omega 6 in five ounces.