Comparing Nutrients in 7 ounces Frozen Chopped Collards VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Collards	27%	8%	65%
Potato Skin	17%	1%	82%

Macro Nutrients

	Frozen Chopped Collards	Potato Skin	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	3.97% 115kcal	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	19% 24.7g	130g per day for Men 19-50 years
Sugars	NA	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	19% 7.14g	13% 4.96g	38g per day for Men 19-50 years
Protein	9.53% 5.34g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Collards	Potato Skin	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	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.95% 1.27mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	36.5% 0.47mg	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	8.43% 33.7μg	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	25% 22.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Collards	Potato Skin	Recommended Dietary Allowance
Calcium	40% 399mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	93% 0.84mg	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	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	54.6% 1.26mg	52% 1.2mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	14.8% 502mg	24% 820mg	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	1.32% 20mg	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	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Collards VS Potato Skin per 7 oz

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

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

• 7 ounces of Frozen Chopped Collards have more Vitamin A, 2.4 times more Vitamin B1, 2.9 times more Vitamin B2, 4.3 times more Vitamin B9 and 3.5 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.6 times more Vitamin B3, 2.7 times more Vitamin B5 and 2.1 times more Vitamin B6 than Frozen Chopped Collards, Unprepared.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Frozen Chopped Collards, Unprepared as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Collards have 6.7 times more Calcium, 1.3 times more Magnesium, 4.7 times more Selenium and 4.8 times more Sodium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 8 times more Copper, 3 times more Iron, 1.4 times more Phosphorus, 1.6 times more Potassium and 1.3 times more Zinc than Frozen Chopped Collards, Unprepared.
• Both Frozen Chopped Collards and Potato Skin contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Collards have 9.6 times more Omega 3 and 1.4 times more Fiber than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.8 times more Energy and 1.9 times more Carbohydrate than Frozen Chopped Collards, Unprepared.
• Both Frozen Chopped Collards and Potato Skin offer comparable quantities of Protein per seven ounces.
• 7 ounces of Frozen Chopped Collards provide inadequate amounts of Energy
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Frozen Chopped Collards, Unprepared as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Chopped Collards VS Potato Skin

What are the health benefits of Frozen Chopped Collards compared to Potato Skin?

Frozen chopped collards are a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as minerals like calcium and iron. They are low in calories and high in fiber, making them a great addition to a healthy diet. On the other hand, potato skin is also nutritious, providing fiber, potassium, and vitamin C. However, collards offer a wider range of vitamins and minerals compared to potato skin. Overall, both can be part of a healthy diet, but collards may offer slightly more health benefits.

Can I lose weight easier by eating more Frozen Chopped Collards or Potato Skin?

Frozen chopped collards would be a better option for weight loss compared to potato skins. Collards are low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Potato skins, on the other hand, are higher in calories and lower in fiber, which may not be as effective for weight loss. Additionally, collards are a nutrient-dense leafy green vegetable that provides essential vitamins and minerals, making them a healthier choice overall.

Should I eat more Frozen Chopped Collards or more Potato Skin to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of nutrient-dense foods that provide adequate protein, vitamins, and minerals. Both frozen chopped collards and potato skins can be part of a balanced diet, but for muscle building, it is recommended to prioritize foods high in protein such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Incorporating a variety of plant-based protein sources along with a mix of fruits, vegetables, and whole grains will support muscle growth and overall health.

What is the environmental impact of producing Frozen Chopped Collards compared to Potato Skin?

Producing Frozen Chopped Collards generally has a lower environmental impact compared to Potato Skin. Collards require less water, land, and energy to grow, making them a more sustainable option. Additionally, collards are rich in nutrients like vitamins A, C, and K, as well as fiber, making them a healthy choice for a plant-based diet.