Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Collards

Macros Ratio

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

Macro Nutrients

	Frozen Broccoli Spears	Collards	Recommended Dietary Allowance
Energy	1% 29kcal	1.1% 32kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	6.75% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	4.17% 5.4g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	0.63% 0.46g	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	7.9% 3g	10.5% 4g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	5.4% 3.02g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Collards	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	28% 251μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	4.64% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	5.34% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	12.7% 0.17mg	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	23.5% 94μg	32.3% 129μg	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	76% 68.3mg	39.2% 35.3mg	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% 1.35mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	364% 437μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Collards	Recommended Dietary Allowance
Calcium	4.1% 41mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	5.1% 0.046mg	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	9% 0.72mg	5.88% 0.47mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	28.6% 0.66mg	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	8.43% 59mg	3.57% 25mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	6.26% 213mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.42% 89.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Collards per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Broccoli Spears versus 100 g of Collards to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Frozen Broccoli Spears have 1.3 times more Vitamin B1 and 1.9 times more Vitamin C than Collards.
• While 100 g of Raw Collards contain 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.
• Both Frozen Broccoli Spears and Collards provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 100 grams.
• Both Frozen Broccoli Spears as well as Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Collards:

• 100 grams of Frozen Broccoli Spears have 1.5 times more Iron, 2.4 times more Phosphorus, 1.5 times more Selenium and 1.6 times more Zinc than Collards.
• While 100 g of Raw Collards contain 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.
• Both Frozen Broccoli Spears and Collards contain similar levels of Potassium and Water per 100 grams.
• 100 grams of Collards lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Broccoli Spears have 3.2 times more Sugars than Collards.
• While 100 g of Raw Collards contain 1.3 times more Fiber than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Collards offer comparable quantities of Omega 3, Carbohydrate and Protein per 100 grams.
• Both Frozen Broccoli Spears as well as Raw Collards provide inadequate amounts of Energy and Omega 6 in 100 grams.