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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Collards	27%	8%	65%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Frozen Chopped Collards	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	3.37% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.86% 13g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	NA	11% 8.1g	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	0.77% 0.56g	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	% 0.71g	g per day for Men 19-50 years
Sucrose	NA	% 6.83g	g per day for Men 19-50 years
Fiber	19% 7.14g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	9.53% 5.34g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Collards	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	101% 911μg	187% 1679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.95% 1.27mg	5.16% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	13% 0.17mg	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	36.2% 145μg	5.46% 22μg	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	88% 79.4mg	5.07% 4.56mg	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	NA	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Collards	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	40% 399mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	18% 0.16mg	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	26.5% 2.12mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	54.6% 1.26mg	14.4% 0.33mg	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	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	14.8% 502mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.84% 179g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Chopped Collards have 1.7 times more Vitamin B1, 3 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B6, 6.6 times more Vitamin B9 and 17.4 times more Vitamin C than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 1.8 times more Vitamin A and 1.6 times more Vitamin B5 than Frozen Chopped Collards, Unprepared.
• Both Frozen Chopped Collards, Unprepared as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Collards have 5.7 times more Calcium, 2 times more Iron, 2.6 times more Magnesium, 3.8 times more Manganese, 1.3 times more Potassium and 2.3 times more Selenium than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 1.5 times more Copper and 1.3 times more Zinc than Frozen Chopped Collards, Unprepared.
• Both Frozen Chopped Collards and Cooked Frozen Carrots contain similar levels of Phosphorus, Sodium and Water per seven ounces.
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Collards have 2.2 times more Omega 3 and 4.6 times more Protein than Cooked Frozen Carrots.
• Both Frozen Chopped Collards and Cooked Frozen Carrots offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Frozen Chopped Collards, Unprepared as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in seven ounces.