Comparing Nutrients in 100 grams Boiled Collards with Salt VS Cooked Frozen Chopped Collards with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Collards with Salt	27%	16%	57%
Cooked Frozen Chopped Collards with Salt	27%	8%	65%

Macro Nutrients

	Boiled Collards with Salt	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Energy	1.14% 33kcal	1.24% 36kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	5.8% 0.093g	NA	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.65g	5.46% 7.1g	130g per day for Men 19-50 years
Sugars	NA	0.79% 0.57g	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	10.5% 4g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	4.84% 2.7g	5.3% 2.97g	56g per day for Men 19-50 years

Vitamins

	Boiled Collards with Salt	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	64% 575μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	3.9% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.15% 0.11mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	3.97% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.36% 0.22mg	2.3% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.85% 0.13mg	8.77% 0.11mg	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	4% 16μg	19% 76μg	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	20.2% 18mg	29.3% 26.4mg	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	5.87% 0.88mg	8.33% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	339% 407μg	519% 623μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Collards with Salt	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Calcium	14% 141mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	6.1% 0.055mg	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	14% 1.13mg	14% 1.12mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	29% 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	4.57% 32mg	3.86% 27mg	700mg per day for Men 19-50 years
Potassium	3.44% 117mg	7.4% 251mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	17% 252mg	19% 286mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.4% 88.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Collards with Salt vs Cooked Frozen Chopped Collards with Salt:

• Boiled and Drained Collards with Salt have 1.9 times more Vitamin B5 than Boiled Chopped Frozen Collards, drained with Salt.
• While Boiled Chopped Frozen Collards, drained with Salt contain 1.5 times more Vitamin A, 4.8 times more Vitamin B9, 1.5 times more Vitamin C, 1.4 times more Vitamin E and 1.5 times more Vitamin K than Boiled and Drained Collards with Salt.
• Both Boiled and Drained Collards with Salt and Boiled Chopped Frozen Collards, drained with Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per 100 g.
• Both Boiled and Drained Collards with Salt as well as Boiled Chopped Frozen Collards, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Collards with Salt vs Cooked Frozen Chopped Collards with Salt:

• Boiled Chopped Frozen Collards, drained with Salt contain 1.5 times more Calcium, 1.4 times more Magnesium, 1.3 times more Manganese, 2.1 times more Potassium and 3 times more Selenium than Boiled and Drained Collards with Salt.
• Both Boiled and Drained Collards with Salt and Boiled Chopped Frozen Collards, drained with Salt have similar amounts of Copper, Iron, Phosphorus, Sodium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Collards with Salt have 1.4 times more Fiber than Boiled Chopped Frozen Collards, drained with Salt.
• While Boiled Chopped Frozen Collards, drained with Salt contain 1.3 times more Carbohydrate than Boiled and Drained Collards with Salt.
• Both Boiled and Drained Collards with Salt and Boiled Chopped Frozen Collards, drained with Salt have similar amounts of Energy and Protein per 100 g.
• Both Boiled and Drained Collards with Salt as well as Boiled Chopped Frozen Collards, drained with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.