Comparing Nutrients in 7 ounces Collards VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Collards	31%	14%	55%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Collards	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	1.25% 1.2g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.27% 10.8g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	1.26% 0.91g	4.02% 2.9g	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	21% 7.94g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	10.7% 6g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Collards	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	55.3% 498μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	26.7% 0.35mg	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	64% 256μg	46.6% 187μg	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	78% 70mg	151% 136mg	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	30% 4.5mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	723% 867μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Collards	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	46% 460mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	7.94% 0.071mg	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	11.7% 0.93mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	56.8% 1.3mg	22% 0.51mg	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	7.1% 49.6mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	12.4% 423mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Collards VS Frozen Broccoli Spears per 7 oz

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

Lets compare vitamin content per 7 ounces of Collards vs Frozen Broccoli Spears:

• 7 ounces of Collards have 4.4 times more Vitamin A, 1.6 times more Vitamin B3, 1.4 times more Vitamin B9, 1.7 times more Vitamin E and 4.3 times more Vitamin K than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.3 times more Vitamin B1 and 1.9 times more Vitamin C than Raw Collards.
• Both Collards and Frozen Broccoli Spears provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per seven ounces.
• Both Raw Collards as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Collards vs Frozen Broccoli Spears:

• 7 ounces of Collards have 5.7 times more Calcium, 1.3 times more Copper, 1.7 times more Magnesium and 2.6 times more Manganese than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.5 times more Iron, 2.4 times more Phosphorus, 1.5 times more Selenium and 1.6 times more Zinc than Raw Collards.
• Both Collards and Frozen Broccoli Spears contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Collards lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Collards have 1.3 times more Fiber than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 3.2 times more Sugars than Raw Collards.
• Both Collards and Frozen Broccoli Spears offer comparable quantities of Omega 3, Carbohydrate and Protein per seven ounces.
• Both Raw Collards as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.