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Nutrients in 500 calories of Collards

Raw Collards (Brassica oleracea var. viridis).

Weight per 500 Calories

Collards
1563g

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

Macros Ratio

Protein Fat Carbs
31%
14%
55%
500 kcal ▼

Macro Nutrients

Collards
Energy500 kcal
17.2%
Raw Collards have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat9.53 g
9.83%
Raw Collards have 9.53125 g of Fat per 500 calories, which is 9.83% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.86 g
2.7%
Raw Collards have 0.859375 g of Saturated Fat per 500 calories, which is 2.7% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 31.7 g
105%
Raw Collards have 1.6875 g of Omega 3 per 500 calories, which is 105% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 61.3 g
7.54%
Raw Collards have 1.28125 g of Omega 6 per 500 calories, which is 7.54% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Collards have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate84.7 g
65%
Raw Collards have 84.6875 g of Carbohydrate per 500 calories, which is 65% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars7.2 g
9.9%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Collards have 7.1875 g of Sugars per 500 calories, which is 9.9% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber62.5 g
164%
Raw Collards have 62.5 g of Fiber per 500 calories, which is 164% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein47 g
84.3%
Raw Collards have 47.1875 g of Protein per 500 calories, which is 84.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Collards
Vitamin A3922 μg
436%
RAE, retinol activity equivalents
Raw Collards have 3921.875 μg of Vitamin A per 500 calories, which is 436% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.84 mg
70.3%
Thiamine
Raw Collards have 0.84375 mg of Vitamin B1 per 500 calories, which is 70.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.03 mg
156%
Riboflavin
Raw Collards have 2.03125 mg of Vitamin B2 per 500 calories, which is 156% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B311.6 mg
72.5%
Niacin, nicotinic acid, niacinamide
Raw Collards have 11.59375 mg of Vitamin B3 per 500 calories, which is 72.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.17 mg
83.4%
Pantothenic acid
Raw Collards have 4.171875 mg of Vitamin B5 per 500 calories, which is 83.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.58 mg
198%
Pyridoxine
Raw Collards have 2.578125 mg of Vitamin B6 per 500 calories, which is 198% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B92016 μg
504%
Folates and Folic Acid
Raw Collards have 2015.625 μg of Vitamin B9 per 500 calories, which is 504% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Collards have 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C552 mg
613%
Ascorbic acid
Raw Collards have 551.5625 mg of Vitamin C per 500 calories, which is 613% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Collards have 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E35.3 mg
235%
Tocopherols and Tocotrienols
Raw Collards have 35.3125 mg of Vitamin E per 500 calories, which is 235% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K6830 μg
5691%
Phytomenadione or phylloquinone
Raw Collards have 6829.6875 μg of Vitamin K per 500 calories, which is 5691% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Collards
Calcium3625 mg
363%
Raw Collards have 3625 mg of Calcium per 500 calories, which is 363% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.72 mg
80%
Raw Collards have 0.71875 mg of Copper per 500 calories, which is 80% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron7.34 mg
92%
Raw Collards have 7.34375 mg of Iron per 500 calories, which is 92% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium422 mg
100%
Raw Collards have 421.875 mg of Magnesium per 500 calories, which is 100% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese10.3 mg
447%
Raw Collards have 10.28125 mg of Manganese per 500 calories, which is 447% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus391 mg
56%
Raw Collards have 390.625 mg of Phosphorus per 500 calories, which is 56% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium3328 mg
98%
Raw Collards have 3328.125 mg of Potassium per 500 calories, which is 98% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium20.3 μg
37%
Raw Collards have 20.3125 μg of Selenium per 500 calories, which is 37% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium266 mg
17.7%
Raw Collards have 265.625 mg of Sodium per 500 calories, which is 17.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc3.3 mg
30%
Raw Collards have 3.28125 mg of Zinc per 500 calories, which is 30% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water1400 g
38%
Raw Collards have 1400.3125 g of Water per 500 calories, which is 38% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Raw Collards:
Minerals in 500 calories of Raw Collards:
Macronutrients in 500 calories of Raw Collards:



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