Nutrients in 300 calories of Collards

Raw Collards (Brassica oleracea var. viridis).

Weight per 300 Calories

Collards

938g

Raw Collards has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

31%

14%

55%

300 kcal ▼

Macro Nutrients

Collards

Energy300 kcal

10.3%

Raw Collards have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat5.7 g

5.9%

Raw Collards have 5.71875 g of Fat per 300 calories, which is 5.9% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.52 g

1.6%

Raw Collards have 0.515625 g of Saturated Fat per 300 calories, which is 1.6% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31 g

63.3%

Raw Collards have 1.0125 g of Omega 3 per 300 calories, which is 63.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.77 g

4.52%

Raw Collards have 0.76875 g of Omega 6 per 300 calories, which is 4.52% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Collards have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate51 g

39%

Raw Collards have 50.8125 g of Carbohydrate per 300 calories, which is 39% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars4.3 g

5.95%

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

Raw Collards have 4.3125 g of Sugars per 300 calories, which is 5.95% 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

Fiber37.5 g

99%

Raw Collards have 37.5 g of Fiber per 300 calories, which is 99% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein28.3 g

50.6%

Raw Collards have 28.3125 g of Protein per 300 calories, which is 50.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Collards

Vitamin A2353 μg

261%

RAE, retinol activity equivalents

Raw Collards have 2353.125 μg of Vitamin A per 300 calories, which is 261% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.51 mg

42%

Thiamine

Raw Collards have 0.50625 mg of Vitamin B1 per 300 calories, which is 42% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.2 mg

94%

Riboflavin

Raw Collards have 1.21875 mg of Vitamin B2 per 300 calories, which is 94% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.96 mg

43.5%

Niacin, nicotinic acid, niacinamide

Raw Collards have 6.95625 mg of Vitamin B3 per 300 calories, which is 43.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.5 mg

50%

Pantothenic acid

Raw Collards have 2.503125 mg of Vitamin B5 per 300 calories, which is 50% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.55 mg

119%

Pyridoxine

Raw Collards have 1.546875 mg of Vitamin B6 per 300 calories, which is 119% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91209 μg

302%

Folates and Folic Acid

Raw Collards have 1209.375 μg of Vitamin B9 per 300 calories, which is 302% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C331 mg

368%

Ascorbic acid

Raw Collards have 330.9375 mg of Vitamin C per 300 calories, which is 368% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E21 mg

141%

Tocopherols and Tocotrienols

Raw Collards have 21.1875 mg of Vitamin E per 300 calories, which is 141% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K4098 μg

3415%

Phytomenadione or phylloquinone

Raw Collards have 4097.8125 μg of Vitamin K per 300 calories, which is 3415% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Collards

Calcium2175 mg

218%

Raw Collards have 2175 mg of Calcium per 300 calories, which is 218% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.43 mg

48%

Raw Collards have 0.43125 mg of Copper per 300 calories, which is 48% 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

Iron4.4 mg

55%

Raw Collards have 4.40625 mg of Iron per 300 calories, which is 55% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium253 mg

60.3%

Raw Collards have 253.125 mg of Magnesium per 300 calories, which is 60.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese6.17 mg

268%

Raw Collards have 6.16875 mg of Manganese per 300 calories, which is 268% 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

Phosphorus234 mg

33.5%

Raw Collards have 234.375 mg of Phosphorus per 300 calories, which is 33.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1997 mg

58.7%

Raw Collards have 1996.875 mg of Potassium per 300 calories, which is 58.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium12 μg

22%

Raw Collards have 12.1875 μg of Selenium per 300 calories, which is 22% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium159 mg

10.6%

Raw Collards have 159.375 mg of Sodium per 300 calories, which is 10.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.97 mg

18%

Raw Collards have 1.96875 mg of Zinc per 300 calories, which is 18% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water840 g

22.7%

Raw Collards have 840.1875 g of Water per 300 calories, which is 22.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Collards:

300 calories 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 300 calories of Raw Collards:

300 calories 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 300 calories of Raw Collards:

300 calories 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 300 calories of Collards

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Collards with: