Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Collards

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Collards	31%	14%	55%

Macro Nutrients

	Frozen Chopped Broccoli	Collards	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	1.25% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	8.27% 10.8g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	1.26% 0.91g	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	2.27% 1.65g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	21% 7.94g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Collards	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	55.3% 498μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	25% 0.33mg	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	33.2% 133μg	64% 256μg	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	124% 112mg	78% 70mg	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	16% 2.42mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	723% 867μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Collards	Recommended Dietary Allowance
Calcium	11% 111mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	10% 0.091mg	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	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	56.8% 1.3mg	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	14% 99mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	12.4% 423mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Collards per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Collards to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Collards:

• 7 ounces of Frozen Chopped Broccoli have 1.6 times more Vitamin C than Collards.
• While 7 oz of Raw Collards contain 4.8 times more Vitamin A, 1.4 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B6, 1.9 times more Vitamin B9, 1.9 times more Vitamin E and 5.4 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Collards provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Collards:

• 7 ounces of Frozen Chopped Broccoli have 1.7 times more Iron, 2 times more Phosphorus, 2.2 times more Selenium and 2.3 times more Zinc than Collards.
• While 7 oz of Raw Collards contain 4.1 times more Calcium, 1.5 times more Magnesium and 2.2 times more Manganese than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Collards contain similar levels of Copper, Potassium and Water per seven ounces.
• 7 ounces of Collards lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Collards contain 1.3 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Collards offer comparable quantities of Omega 3, Carbohydrate and Protein per seven ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Collards provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS Collards

What are the health benefits of Frozen Chopped Broccoli compared to Collards?

Both frozen chopped broccoli and collards are excellent sources of vitamins, minerals, and fiber. Broccoli is particularly high in vitamin C, vitamin K, and folate, while collards are rich in vitamin A, vitamin K, and calcium. Both vegetables offer numerous health benefits, including supporting immune function, promoting healthy digestion, and reducing inflammation. Incorporating a variety of vegetables into your diet, including both broccoli and collards, can help ensure you are getting a wide range of nutrients for overall health and well-being.

Can I lose weight easier by eating more Frozen Chopped Broccoli or Collards?

Both frozen chopped broccoli and collards are nutritious options for weight loss as they are low in calories and high in fiber, which can help you feel full and satisfied. However, broccoli is slightly lower in calories and higher in protein compared to collards, making it a good choice for weight loss. Additionally, broccoli is rich in vitamins and minerals that support overall health. Incorporating a variety of vegetables into your diet, including both broccoli and collards, can help you achieve your weight loss goals.

Should I eat more Frozen Chopped Broccoli or more Collards to gain more muscles while training consistently?

Both frozen chopped broccoli and collards are excellent sources of plant-based protein, vitamins, and minerals that can support muscle growth when consumed as part of a balanced diet. To maximize muscle gain while training consistently, it's important to focus on consuming a variety of protein sources, including legumes, nuts, seeds, and whole grains, in addition to broccoli and collards. Aim to include a mix of different plant-based proteins in your meals to ensure you are getting all the essential amino acids needed for muscle repair and growth.

What is the environmental impact of producing Frozen Chopped Broccoli compared to Collards?

Both frozen chopped broccoli and collards have a lower environmental impact compared to animal products, as they require less water, land, and produce fewer greenhouse gas emissions. However, broccoli typically has a slightly higher environmental impact due to its higher water and energy requirements compared to collards. Overall, both options are more sustainable choices compared to animal products.