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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Collards	27%	8%	65%
Frozen Chopped Collards	27%	8%	65%

Macro Nutrients

	Cooked Chopped Frozen Collards	Frozen Chopped Collards	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	15.8% 0.25g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	9.86% 13g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	NA	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	14.6% 5.56g	19% 7.14g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	9.53% 5.34g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Collards	Frozen Chopped Collards	Recommended Dietary Allowance
Vitamin A	127% 1141μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.77% 0.093mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.88% 1.26mg	7.95% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.56% 0.23mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	17.6% 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	37.7% 151μg	36.2% 145μg	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	88% 79.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1031% 1237μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Collards	Frozen Chopped Collards	Recommended Dietary Allowance
Calcium	41.7% 417mg	40% 399mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	11.7% 0.11mg	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	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	57.2% 1.3mg	54.6% 1.26mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	14.7% 498mg	14.8% 502mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.75% 176g	4.8% 178g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Collards versus 7 oz of Frozen Chopped Collards 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 Chopped Collards:

• 7 ounces of Cooked Chopped Frozen Collards have 1.3 times more Vitamin A than Frozen Chopped Collards.
• While 7 oz of Frozen Chopped Collards, Unprepared contain 1.5 times more Vitamin C than Boiled Chopped Frozen Collards.
• Both Cooked Chopped Frozen Collards and Frozen Chopped Collards provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• Both Boiled Chopped Frozen Collards as well as Frozen Chopped Collards, 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 Chopped Collards:

• Both Boiled Chopped Frozen Collards and Frozen Chopped Collards, Unprepared have similar amounts of minerals per 7 oz
• Both Cooked Chopped Frozen Collards and Frozen Chopped Collards contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

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