Comparing Nutrients in 7 ounces Cooked Chopped Frozen Collards VS Collards

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Collards	Collards	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	1.25% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	15.8% 0.25g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	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	11% 14g	8.27% 10.8g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	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	14.6% 5.56g	21% 7.94g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Collards	Collards	Recommended Dietary Allowance
Vitamin A	127% 1141μg	55.3% 498μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.77% 0.093mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.88% 1.26mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.56% 0.23mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	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	37.7% 151μg	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	58.2% 52.4mg	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	16.5% 2.5mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1031% 1237μg	723% 867μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Collards	Collards	Recommended Dietary Allowance
Calcium	41.7% 417mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	27.8% 2.22mg	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	57.2% 1.3mg	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	7.65% 53.6mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	14.7% 498mg	12.4% 423mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	3.8% 0.42mg	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 Collards per 7 oz

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

• 7 ounces of Cooked Chopped Frozen Collards have 2.3 times more Vitamin A and 1.4 times more Vitamin K than Collards.
• While 7 oz of Raw Collards contain 2.3 times more Vitamin B5, 1.4 times more Vitamin B6, 1.7 times more Vitamin B9, 1.3 times more Vitamin C and 1.8 times more Vitamin E than Boiled Chopped Frozen Collards.
• Both Cooked Chopped Frozen Collards and Collards provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per seven ounces.
• Both Boiled Chopped Frozen Collards as well as Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Chopped Frozen Collards have 2.4 times more Iron, 2.9 times more Sodium and 1.3 times more Zinc than Collards.
• Both Cooked Chopped Frozen Collards and Collards contain similar levels of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Water per seven ounces.
• 7 ounces of Collards lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Collards have 1.3 times more Carbohydrate than Collards.
• While 7 oz of Raw Collards contain 1.4 times more Fiber than Boiled Chopped Frozen Collards.
• Both Cooked Chopped Frozen Collards and Collards offer comparable quantities of Omega 3 and Protein per seven ounces.
• Both Boiled Chopped Frozen Collards as well as Raw Collards provide inadequate amounts of Energy and Omega 6 in seven ounces.