Comparing Nutrients in 7 ounces Cooked Chopped Frozen Collards VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Collards	27%	8%	65%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Cooked Chopped Frozen Collards	Frozen Carrots	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	15.8% 0.25g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	12% 15.7g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	13% 9.45g	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	0.85% 0.62g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 8.04g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Collards	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	127% 1141μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.77% 0.093mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.88% 1.26mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.56% 0.23mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	14.5% 0.19mg	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	37.7% 151μg	4.96% 20μg	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	58.2% 52.4mg	5.5% 4.96mg	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	16.5% 2.5mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1031% 1237μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Collards	Frozen Carrots	Recommended Dietary Allowance
Calcium	41.7% 417mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	16.3% 0.15mg	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	27.8% 2.22mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	57.2% 1.3mg	14.8% 0.34mg	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	7.65% 53.6mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	14.7% 498mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.75% 176g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Collards VS Frozen Carrots per 7 oz

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

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

• 7 ounces of Cooked Chopped Frozen Collards have 3.1 times more Vitamin B2, 1.4 times more Vitamin B3, 7.6 times more Vitamin B9, 10.6 times more Vitamin C, 2.2 times more Vitamin E and 35.4 times more Vitamin K than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 1.6 times more Vitamin B5 than Boiled Chopped Frozen Collards.
• Both Cooked Chopped Frozen Collards and Frozen Carrots provide similar amounts of Vitamin A, Vitamin B1 and Vitamin B6 per seven ounces.
• Both Boiled Chopped Frozen Collards as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Collards vs Frozen Carrots:

• 7 ounces of Cooked Chopped Frozen Collards have 5.8 times more Calcium, 2.5 times more Iron, 2.5 times more Magnesium, 3.9 times more Manganese and 2.1 times more Selenium than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 1.3 times more Copper and 1.4 times more Sodium than Boiled Chopped Frozen Collards.
• Both Cooked Chopped Frozen Collards and Frozen Carrots contain similar levels of Phosphorus, Potassium, Zinc and Water per seven ounces.
• 7 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Collards have 7.5 times more Omega 3 and 3.8 times more Protein than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 8.4 times more Sugars than Boiled Chopped Frozen Collards.
• Both Cooked Chopped Frozen Collards and Frozen Carrots offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Boiled Chopped Frozen Collards as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.