Comparing Nutrients in 100 grams Boiled Broccoli VS Boiled Collards

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Collards	27%	16%	57%

Macro Nutrients

	Boiled Broccoli	Boiled Collards	Recommended Dietary Allowance
Energy	1.2% 35kcal	1.14% 33kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.74% 0.72g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	5.8% 0.093g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	0.41% 0.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	4.35% 5.65g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	0.55% 0.4g	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	1.02% 0.74g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.08g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	10.5% 4g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	4.84% 2.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Collards	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	42.2% 380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	4.36% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	9.85% 0.13mg	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	27% 108μg	4% 16μg	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	72% 65mg	20.2% 18mg	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	9.67% 1.45mg	5.87% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	339% 407μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Collards	Recommended Dietary Allowance
Calcium	4% 40mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	5.67% 0.051mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	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	9.57% 67mg	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	3.44% 117mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	2.44% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Boiled Collards:

• Boiled and Drained Broccoli has 1.6 times more Vitamin B1, 2.8 times more Vitamin B5, 1.6 times more Vitamin B6, 6.8 times more Vitamin B9, 3.6 times more Vitamin C and 1.6 times more Vitamin E than Boiled and Drained Collards.
• While Boiled and Drained Collards contain 4.9 times more Vitamin A and 2.9 times more Vitamin K than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Collards have similar amounts of Vitamin B2 and Vitamin B3 per 100 g.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Collards have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Boiled Collards:

• Boiled and Drained Broccoli has 2.1 times more Phosphorus, 2.5 times more Potassium, 3.2 times more Selenium, 2.7 times more Sodium and 2 times more Zinc than Boiled and Drained Collards.
• While Boiled and Drained Collards contain 3.5 times more Calcium, 1.7 times more Iron and 2.6 times more Manganese than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Collards have similar amounts of Copper, Magnesium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Broccoli has 1.3 times more Omega 3, 1.3 times more Carbohydrate and 3.5 times more Sugars than Boiled and Drained Collards.
• Both Boiled and Drained Broccoli and Boiled and Drained Collards have similar amounts of Energy, Fiber and Protein per 100 g.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Collards have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.