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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Collards	27%	8%	65%
Frozen Chopped Collards	27%	8%	65%

Macro Nutrients

	Cooked Chopped Frozen Collards	Frozen Chopped Collards	Recommended Dietary Allowance
Energy	1.24% 36kcal	1.14% 33kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	6% 0.096g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.42% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.46% 7.1g	4.97% 6.46g	130g per day for Men 19-50 years
Sugars	0.79% 0.57g	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	7.37% 2.8g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	5.3% 2.97g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Collards	Frozen Chopped Collards	Recommended Dietary Allowance
Vitamin A	64% 575μg	51% 459μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.9% 0.047mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.12mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.77% 0.11mg	8.85% 0.12mg	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	19% 76μg	18.3% 73μg	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	29.3% 26.4mg	44.4% 40mg	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	8.33% 1.25mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	519% 623μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Collards	Frozen Chopped Collards	Recommended Dietary Allowance
Calcium	21% 210mg	20% 201mg	1000mg per day for Men 19-50 years
Copper	6.1% 0.055mg	5.9% 0.053mg	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% 1.12mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	27.5% 0.63mg	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	3.86% 27mg	3.86% 27mg	700mg per day for Men 19-50 years
Potassium	7.4% 251mg	7.44% 253mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	2.55% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	2.36% 0.26mg	11mg per day for Men 19-50 years
Water	2.4% 88.5g	2.4% 89.5g	3700g per day for Men 19-50 years

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

• Boiled Chopped Frozen Collards have 1.3 times more Vitamin A than Frozen Chopped Collards, Unprepared.
• While Frozen Chopped Collards, Unprepared contain 1.5 times more Vitamin C than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards and Frozen Chopped Collards, Unprepared have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 100 g.
• Both Boiled Chopped Frozen Collards as well as Frozen Chopped Collards, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

Both Boiled Chopped Frozen Collards and Frozen Chopped Collards, Unprepared have similar amounts of minerals per 100 g
• Both Boiled Chopped Frozen Collards and Frozen Chopped Collards, Unprepared have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

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