Nutrients in 1 kilogram of Collards

Raw Collards (Brassica oleracea var. viridis).

Macros Ratio

Protein Fat Carbs

31%

14%

55%

1 kg ▼

Macro Nutrients

Collards

Energy320 kcal

11%

Raw Collards have 320 kcal of Energy per 1 kilogram, which is 11% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat6.1 g

6.3%

Raw Collards have 6.1 g of Fat per 1 kilogram, which is 6.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.55 g

1.7%

Raw Collards have 0.55 g of Saturated Fat per 1 kilogram, which is 1.7% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.08 g

67.5%

Raw Collards have 1.08 g of Omega 3 per 1 kilogram, which is 67.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.82 g

4.82%

Raw Collards have 0.82 g of Omega 6 per 1 kilogram, which is 4.82% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Collards have 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate54.2 g

41.7%

Raw Collards have 54.2 g of Carbohydrate per 1 kilogram, which is 41.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars4.6 g

6.34%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Collards have 4.6 g of Sugars per 1 kilogram, which is 6.34% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber40 g

105%

Raw Collards have 40 g of Fiber per 1 kilogram, which is 105% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein30 g

54%

Raw Collards have 30.2 g of Protein per 1 kilogram, which is 54% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Collards

Vitamin A2510 μg

279%

RAE, retinol activity equivalents

Raw Collards have 2510 μg of Vitamin A per 1 kilogram, which is 279% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.54 mg

45%

Thiamine

Raw Collards have 0.54 mg of Vitamin B1 per 1 kilogram, which is 45% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.3 mg

100%

Riboflavin

Raw Collards have 1.3 mg of Vitamin B2 per 1 kilogram, which is 100% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.4 mg

46.4%

Niacin, nicotinic acid, niacinamide

Raw Collards have 7.42 mg of Vitamin B3 per 1 kilogram, which is 46.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.67 mg

53.4%

Pantothenic acid

Raw Collards have 2.67 mg of Vitamin B5 per 1 kilogram, which is 53.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.65 mg

127%

Pyridoxine

Raw Collards have 1.65 mg of Vitamin B6 per 1 kilogram, which is 127% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91290 μg

323%

Folates and Folic Acid

Raw Collards have 1290 μg of Vitamin B9 per 1 kilogram, which is 323% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Collards have 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C353 mg

392%

Ascorbic acid

Raw Collards have 353 mg of Vitamin C per 1 kilogram, which is 392% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Collards have 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E22.6 mg

151%

Tocopherols and Tocotrienols

Raw Collards have 22.6 mg of Vitamin E per 1 kilogram, which is 151% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K4371 μg

3643%

Phytomenadione or phylloquinone

Raw Collards have 4371 μg of Vitamin K per 1 kilogram, which is 3643% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Collards

Calcium2320 mg

232%

Raw Collards have 2320 mg of Calcium per 1 kilogram, which is 232% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.46 mg

51%

Raw Collards have 0.46 mg of Copper per 1 kilogram, which is 51% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron4.7 mg

58.8%

Raw Collards have 4.7 mg of Iron per 1 kilogram, which is 58.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium270 mg

64.3%

Raw Collards have 270 mg of Magnesium per 1 kilogram, which is 64.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese6.6 mg

286%

Raw Collards have 6.58 mg of Manganese per 1 kilogram, which is 286% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus250 mg

35.7%

Raw Collards have 250 mg of Phosphorus per 1 kilogram, which is 35.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2130 mg

62.6%

Raw Collards have 2130 mg of Potassium per 1 kilogram, which is 62.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium13 μg

23.6%

Raw Collards have 13 μg of Selenium per 1 kilogram, which is 23.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium170 mg

11.3%

Raw Collards have 170 mg of Sodium per 1 kilogram, which is 11.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.1 mg

19%

Raw Collards have 2.1 mg of Zinc per 1 kilogram, which is 19% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water896 g

24.2%

Raw Collards have 896.2 g of Water per 1 kilogram, which is 24.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Collards:

1 kilogram of Collards has outstanding amounts of Vitamin A, Vitamin B2, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B3 and Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Raw Collards:

1 kilogram of Collards has outstanding amounts of Calcium and Manganese.
It is an excellent source of Copper, Iron, Magnesium, Phosphorus, Potassium and Selenium.
It also has a good amount of Sodium and Zinc.

Macronutrients in 1 kilogram of Raw Collards:

1 kilogram of Collards has outstanding amounts of Fiber.
It is an excellent source of Omega 3, Carbohydrate and Protein.
It also has some Fat, Omega 6 and Sugars.
The product has trace amounts of Saturated Fat.

Compare Raw Collards with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 1 kilogram of Collards

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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