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

Weight per 100 calories

• Cooked Chopped Frozen Collards: 278g
• Frozen Chopped Collards: 303g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Cooked Chopped Frozen Collards or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.14g	1.16% 1.12g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	15% 19.6g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	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	20.5% 7.78g	28.7% 11g	38g per day for Men 19-50 years
Protein	14.7% 8.25g	14.6% 8.15g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Collards	Frozen Chopped Collards	Recommended Dietary Allowance
Vitamin A	177% 1597μg	155% 1391μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.76mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.4% 0.32mg	6.67% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	27% 0.35mg	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	52.8% 211μg	55.3% 221μg	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	81.5% 73.3mg	135% 121mg	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	23% 3.47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1443% 1731μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Collards	Frozen Chopped Collards	Recommended Dietary Allowance
Calcium	58.3% 583mg	61% 609mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	18% 0.16mg	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	39% 3.1mg	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	83.4% 1.9mg	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	10.7% 75mg	11.7% 82mg	700mg per day for Men 19-50 years
Potassium	20.5% 697mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	7.58% 4.17μg	7.7% 4.24μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	9.7% 145mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	7.16% 0.79mg	11mg per day for Men 19-50 years
Water	6.64% 246g	7.33% 271g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Collards VS Frozen Chopped Collards Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Chopped Frozen Collards or Frozen Chopped Collards?

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

• 100 kcal of Frozen Chopped Collards, Unprepared contain 1.7 times more Vitamin C than Boiled Chopped Frozen Collards.
• Both Cooked Chopped Frozen Collards and Frozen Chopped Collards provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 100 calories.
• Both Boiled Chopped Frozen Collards as well as Frozen Chopped Collards, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories 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 kcal
• Both Cooked Chopped Frozen Collards and Frozen Chopped Collards contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Chopped Frozen Collards have 1.2 times more Omega 3 than Frozen Chopped Collards.
• While 100 kcal of Frozen Chopped Collards, Unprepared contain 1.4 times more Fiber than Boiled Chopped Frozen Collards.
• Both Cooked Chopped Frozen Collards and Frozen Chopped Collards offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• Both Boiled Chopped Frozen Collards as well as Frozen Chopped Collards, Unprepared provide inadequate amounts of Omega 6 in 100 calories.