Comparing Nutrients in 100 grams Frozen Chopped Collards VS Collards

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Collards	27%	8%	65%
Collards	31%	14%	55%

Macro Nutrients

	Frozen Chopped Collards	Collards	Recommended Dietary Allowance
Energy	1.14% 33kcal	1.1% 32kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	6% 0.096g	6.75% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.072g	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	4.97% 6.46g	4.17% 5.4g	130g per day for Men 19-50 years
Sugars	NA	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	9.47% 3.6g	10.5% 4g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	5.4% 3.02g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Collards	Collards	Recommended Dietary Allowance
Vitamin A	51% 459μg	28% 251μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	4.64% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	5.34% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	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	18.3% 73μg	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	44.4% 40mg	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	NA	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	364% 437μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Collards	Collards	Recommended Dietary Allowance
Calcium	20% 201mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	5.9% 0.053mg	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	13.4% 1.07mg	5.88% 0.47mg	8mg per day for Men 19-50 years
Magnesium	6.9% 29mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	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	3.86% 27mg	3.57% 25mg	700mg per day for Men 19-50 years
Potassium	7.44% 253mg	6.26% 213mg	3400mg per day for Men 19-50 years
Selenium	2.55% 1.4μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	3.2% 48mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.4% 89.5g	2.42% 89.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Collards VS Collards per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Chopped Collards 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 Chopped Collards vs Collards:

• 100 grams of Frozen Chopped Collards have 1.8 times more Vitamin A than Collards.
• While 100 g of Raw Collards contain 2.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.8 times more Vitamin B9 than Frozen Chopped Collards, Unprepared.
• Both Frozen Chopped Collards and Collards provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C per 100 grams.
• Both Frozen Chopped Collards, Unprepared as well as Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Frozen Chopped Collards have 2.3 times more Iron, 2.8 times more Sodium and 1.2 times more Zinc than Collards.
• Both Frozen Chopped Collards and Collards contain similar levels of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Water per 100 grams.
• 100 grams of Collards lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 grams:

• Both Frozen Chopped Collards, Unprepared and Raw Collards have similar amounts of macro-nutrients per 100 g
• Both Frozen Chopped Collards and Collards offer comparable quantities of Omega 3, Carbohydrate, Fiber and Protein per 100 grams.
• Both Frozen Chopped Collards, Unprepared as well as Raw Collards provide inadequate amounts of Energy and Omega 6 in 100 grams.