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

Macros Ratio

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

Macro Nutrients

	Boiled Collards	Cooked Chopped Frozen Collards	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	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	5.8% 0.093g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	0.35% 0.06g	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	0.55% 0.4g	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	Cooked Chopped Frozen Collards	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	Cooked Chopped Frozen Collards	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	1% 15mg	3.33% 50mg	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 vs Cooked Chopped Frozen Collards:

• Boiled and Drained Collards have 1.9 times more Vitamin B5 than Boiled Chopped Frozen Collards.
• While Boiled Chopped Frozen Collards 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.
• Both Boiled and Drained Collards and Boiled Chopped Frozen Collards have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per 100 g.
• Both Boiled and Drained Collards as well as Boiled Chopped Frozen Collards have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Boiled Chopped Frozen Collards contain 1.5 times more Calcium, 1.4 times more Magnesium, 1.3 times more Manganese, 2.1 times more Potassium, 3 times more Selenium and 3.3 times more Sodium than Boiled and Drained Collards.
• Both Boiled and Drained Collards and Boiled Chopped Frozen Collards have similar amounts of Copper, Iron, Phosphorus, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Collards have 1.4 times more Fiber than Boiled Chopped Frozen Collards.
• While Boiled Chopped Frozen Collards contain 1.4 times more Omega 3 and 1.3 times more Carbohydrate than Boiled and Drained Collards.
• Both Boiled and Drained Collards and Boiled Chopped Frozen Collards have similar amounts of Energy and Protein per 100 g.
• Both Boiled and Drained Collards as well as Boiled Chopped Frozen Collards have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.