Comparing Nutrients in 7 ounces Boiled Collards VS Collards

Macros Ratio

	Protein	Fat	Carbs
Boiled Collards	27%	16%	57%
Collards	31%	14%	55%

Macro Nutrients

	Boiled Collards	Collards	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	1.25% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	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	8.62% 11.2g	8.27% 10.8g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	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	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	21% 7.94g	21% 7.94g	38g per day for Men 19-50 years
Protein	9.6% 5.38g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Boiled Collards	Collards	Recommended Dietary Allowance
Vitamin A	83.8% 754μg	55.3% 498μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.13% 1.14mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.65% 0.43mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	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	7.94% 31.8μg	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	40% 36mg	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	11.6% 1.75mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	672% 807μg	723% 867μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Collards	Collards	Recommended Dietary Allowance
Calcium	28% 280mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	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	28% 2.24mg	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	9.07% 63.5mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	6.83% 232mg	12.4% 423mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Collards VS Collards per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Collards vs Collards:

• 7 ounces of Boiled Collards have 1.5 times more Vitamin A than Collards.
• While 7 oz of Raw Collards contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B6, 8.1 times more Vitamin B9, 1.9 times more Vitamin C and 2.6 times more Vitamin E than Boiled and Drained Collards.
• Both Boiled Collards and Collards provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin K per seven ounces.
• Both Boiled and Drained Collards as well as Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Collards vs Collards:

• 7 ounces of Boiled Collards have 2.4 times more Iron and 1.3 times more Phosphorus than Collards.
• While 7 oz of Raw Collards contain 1.6 times more Calcium, 1.3 times more Magnesium, 1.3 times more Manganese, 1.8 times more Potassium and 2.6 times more Selenium than Boiled and Drained Collards.
• Both Boiled Collards and Collards contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Boiled Collards lack sufficient amounts of Selenium
• 7 ounces of Collards lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• Both Boiled and Drained Collards and Raw Collards have similar amounts of macro-nutrients per 7 oz
• Both Boiled Collards and Collards offer comparable quantities of Omega 3, Carbohydrate, Fiber and Protein per seven ounces.
• Both Boiled and Drained Collards as well as Raw Collards provide inadequate amounts of Energy and Omega 6 in seven ounces.