Comparing Nutrients in 7 ounces Frozen Chopped Collards VS Frozen Carrots

Macros Ratio

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

Macro Nutrients

	Frozen Chopped Collards	Frozen Carrots	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	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	9.86% 13g	12% 15.7g	130g per day for Men 19-50 years
Sugars	NA	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	19% 7.14g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	9.53% 5.34g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Collards	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	101% 911μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	7.28% 0.087mg	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	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 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	36.2% 145μg	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	88% 79.4mg	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	NA	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Collards	Frozen Carrots	Recommended Dietary Allowance
Calcium	40% 399mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	11.7% 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	26.5% 2.12mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	54.6% 1.26mg	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	14.8% 502mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.83% 179g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Frozen Chopped Collards have 3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.2 times more Vitamin B6, 7.3 times more Vitamin B9 and 16 times more Vitamin C than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 1.5 times more Vitamin A and 1.7 times more Vitamin B5 than Frozen Chopped Collards, Unprepared.
• Both Frozen Chopped Collards and Frozen Carrots provide similar amounts of Vitamin B1 per seven ounces.
• Both Frozen Chopped Collards, Unprepared as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Collards have 5.6 times more Calcium, 2.4 times more Iron, 2.4 times more Magnesium, 3.7 times more Manganese and 2 times more Selenium than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 1.4 times more Copper, 1.4 times more Sodium and 1.3 times more Zinc than Frozen Chopped Collards, Unprepared.
• Both Frozen Chopped Collards and Frozen Carrots contain similar levels of Phosphorus, Potassium 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 Frozen Chopped Collards have 5.6 times more Omega 3 and 3.4 times more Protein than Frozen Carrots.
• Both Frozen Chopped 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 Frozen Chopped Collards, Unprepared as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.