Comparing Nutrients in 7 ounces Collards VS Frozen Chopped Collards

Macros Ratio

	Protein	Fat	Carbs
Collards	31%	14%	55%
Frozen Chopped Collards	27%	8%	65%

Macro Nutrients

	Collards	Frozen Chopped Collards	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	1.25% 1.2g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.84% 0.14g	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	9.86% 13g	130g per day for Men 19-50 years
Sugars	1.26% 0.91g	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	21% 7.94g	19% 7.14g	38g per day for Men 19-50 years
Protein	10.7% 6g	9.53% 5.34g	56g per day for Men 19-50 years

Vitamins

	Collards	Frozen Chopped Collards	Recommended Dietary Allowance
Vitamin A	55.3% 498μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	7.95% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	17.6% 0.23mg	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	36.2% 145μg	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	88% 79.4mg	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	30% 4.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	723% 867μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Collards	Frozen Chopped Collards	Recommended Dietary Allowance
Calcium	46% 460mg	40% 399mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	11.7% 0.11mg	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	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	56.8% 1.3mg	54.6% 1.26mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	12.4% 423mg	14.8% 502mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.8% 178g	3700g per day for Men 19-50 years

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

• Raw Collards have 2.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.8 times more Vitamin B9 than Frozen Chopped Collards, Unprepared.
• While Frozen Chopped Collards, Unprepared contain 1.8 times more Vitamin A than Raw Collards.
• Both Raw Collards and Frozen Chopped Collards, Unprepared have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C per 7 oz.
• Both Raw Collards as well as Frozen Chopped Collards, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Frozen Chopped Collards, Unprepared contain 2.3 times more Iron and 2.8 times more Sodium than Raw Collards.
• Both Raw Collards and Frozen Chopped Collards, Unprepared have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Both Raw Collards and Frozen Chopped Collards, Unprepared have similar amounts of macro-nutrients per 7 oz
• Both Raw Collards and Frozen Chopped Collards, Unprepared have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 7 oz.
• Both Raw Collards as well as Frozen Chopped Collards, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.