Comparing Nutrients in 5 ounces Frozen Chopped Collards VS Collards

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Collards	27%	8%	65%
Collards	31%	14%	55%

Macro Nutrients

	Frozen Chopped Collards	Collards	Recommended Dietary Allowance
Energy	1.6% 46.8kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	9.57% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	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	7.04% 9.16g	5.9% 7.7g	130g per day for Men 19-50 years
Sugars	NA	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	13.4% 5.1g	15% 5.67g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	7.64% 4.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Collards	Collards	Recommended Dietary Allowance
Vitamin A	72.3% 651μg	39.5% 356μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	6.38% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.68% 0.91mg	6.57% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.16mg	7.57% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	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	26% 103μg	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	63% 56.7mg	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	NA	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	516% 620μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Collards	Collards	Recommended Dietary Allowance
Calcium	28.5% 285mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	8.35% 0.075mg	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	19% 1.5mg	8.33% 0.67mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	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	5.47% 38.3mg	5.06% 35.4mg	700mg per day for Men 19-50 years
Potassium	10.5% 359mg	8.9% 302mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3.43% 127g	3.43% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Collards VS Collards per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped 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 Frozen Chopped Collards vs Collards:

• 5 ounces of Frozen Chopped Collards have 1.8 times more Vitamin A than Collards.
• While 5 oz of Raw Collards contain 2.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.8 times more Vitamin B9 than Frozen Chopped Collards, Unprepared.
• Both Frozen Chopped Collards and Collards provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C per five ounces.
• Both Frozen Chopped Collards, Unprepared as well as Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen Chopped Collards have 2.3 times more Iron, 2.8 times more Sodium and 1.2 times more Zinc than Collards.
• Both Frozen Chopped Collards and Collards contain similar levels of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Water per five ounces.
• 5 ounces of Collards lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

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