Comparing Nutrients in 7 ounces Frozen Chopped Collards VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Collards	27%	8%	65%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Frozen Chopped Collards	Baked Potato Flesh	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	0.37% 0.064g	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	33% 42.8g	130g per day for Men 19-50 years
Sugars	NA	4.65% 3.37g	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	19% 7.14g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	9.53% 5.34g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Collards	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	101% 911μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.95% 1.27mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	46% 0.6mg	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	4.47% 18μg	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	28.2% 25.4mg	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	NA	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Collards	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	40% 399mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	47.4% 0.43mg	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	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	54.6% 1.26mg	14% 0.32mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	14.8% 502mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Collards VS Baked Potato Flesh per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Chopped Collards vs Baked Potato Flesh:

• 7 ounces of Frozen Chopped Collards have more Vitamin A, 5.2 times more Vitamin B2, 8.1 times more Vitamin B9 and 3.1 times more Vitamin C than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 2.1 times more Vitamin B1, 2.2 times more Vitamin B3, 5 times more Vitamin B5 and 2.6 times more Vitamin B6 than Frozen Chopped Collards, Unprepared.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A and Vitamin B2
• Both Frozen Chopped Collards, Unprepared as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Collards vs Baked Potato Flesh:

• 7 ounces of Frozen Chopped Collards have 40.2 times more Calcium, 3.1 times more Iron, 3.9 times more Manganese, 4.7 times more Selenium and 9.6 times more Sodium than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 4.1 times more Copper, 1.9 times more Phosphorus and 1.5 times more Potassium than Frozen Chopped Collards, Unprepared.
• Both Frozen Chopped Collards and Baked Potato Flesh contain similar levels of Magnesium, Zinc and Water per seven ounces.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Collards have 9.6 times more Omega 3, 2.4 times more Fiber and 1.4 times more Protein than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 2.8 times more Energy and 3.3 times more Carbohydrate than Frozen Chopped Collards, Unprepared.
• 7 ounces of Frozen Chopped Collards provide inadequate amounts of Energy
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Frozen Chopped Collards, Unprepared as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in seven ounces.