Nutrients in 7 ounces of Collards

Raw Collards (Brassica oleracea var. viridis).

Macros Ratio

Protein Fat Carbs

31%

14%

55%

7 oz ▼

Macro Nutrients

Collards

Energy63.5 kcal

2.2%

Raw Collards have 63.50288 kcal of Energy per 7 ounces, which is 2.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.2 g

1.25%

Raw Collards have 1.21052365 g of Fat per 7 ounces, which is 1.25% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.11 g

0.34%

Raw Collards have 0.109145575 g of Saturated Fat per 7 ounces, which is 0.34% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.21 g

13.4%

Raw Collards have 0.21432222 g of Omega 3 per 7 ounces, which is 13.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.16 g

0.96%

Raw Collards have 0.16272613 g of Omega 6 per 7 ounces, which is 0.96% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Collards have 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate10.8 g

8.27%

Raw Collards have 10.7558003 g of Carbohydrate per 7 ounces, which is 8.27% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.91 g

1.26%

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

Raw Collards have 0.9128539 g of Sugars per 7 ounces, which is 1.26% 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

Fiber7.94 g

21%

Raw Collards have 7.93786 g of Fiber per 7 ounces, which is 21% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6 g

10.7%

Raw Collards have 5.9930843 g of Protein per 7 ounces, which is 10.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Collards

Vitamin A498 μg

55.3%

RAE, retinol activity equivalents

Raw Collards have 498.100715 μg of Vitamin A per 7 ounces, which is 55.3% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.11 mg

8.93%

Thiamine

Raw Collards have 0.10716111 mg of Vitamin B1 per 7 ounces, which is 8.93% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.26 mg

20%

Riboflavin

Raw Collards have 0.25798045 mg of Vitamin B2 per 7 ounces, which is 20% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.47 mg

9.2%

Niacin, nicotinic acid, niacinamide

Raw Collards have 1.47247303 mg of Vitamin B3 per 7 ounces, which is 9.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.53 mg

10.6%

Pantothenic acid

Raw Collards have 0.529852155 mg of Vitamin B5 per 7 ounces, which is 10.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.33 mg

25%

Pyridoxine

Raw Collards have 0.327436725 mg of Vitamin B6 per 7 ounces, which is 25% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9256 μg

64%

Folates and Folic Acid

Raw Collards have 255.995985 μg of Vitamin B9 per 7 ounces, which is 64% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C70 mg

78%

Ascorbic acid

Raw Collards have 70.0516145 mg of Vitamin C per 7 ounces, which is 78% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E4.5 mg

30%

Tocopherols and Tocotrienols

Raw Collards have 4.4848909 mg of Vitamin E per 7 ounces, which is 30% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K867 μg

723%

Phytomenadione or phylloquinone

Raw Collards have 867.4096515 μg of Vitamin K per 7 ounces, which is 723% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Collards

Calcium460 mg

46%

Raw Collards have 460.39588 mg of Calcium per 7 ounces, which is 46% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.091 mg

10%

Raw Collards have 0.09128539 mg of Copper per 7 ounces, which is 10% 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

Iron0.93 mg

11.7%

Raw Collards have 0.93269855 mg of Iron per 7 ounces, which is 11.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium53.6 mg

12.8%

Raw Collards have 53.580555 mg of Magnesium per 7 ounces, which is 12.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.3 mg

56.8%

Raw Collards have 1.30577797 mg of Manganese per 7 ounces, which is 56.8% 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

Phosphorus49.6 mg

7.1%

Raw Collards have 49.611625 mg of Phosphorus per 7 ounces, which is 7.1% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium423 mg

12.4%

Raw Collards have 422.691045 mg of Potassium per 7 ounces, which is 12.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.58 μg

4.7%

Raw Collards have 2.5798045 μg of Selenium per 7 ounces, which is 4.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium33.7 mg

2.25%

Raw Collards have 33.735905 mg of Sodium per 7 ounces, which is 2.25% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.42 mg

3.8%

Raw Collards have 0.41673765 mg of Zinc per 7 ounces, which is 3.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water178 g

4.8%

Raw Collards have 177.8477533 g of Water per 7 ounces, which is 4.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Collards:

7 ounces of Collards has outstanding amounts of Vitamin K.
It is an excellent source of Vitamin A, Vitamin B6, Vitamin B9, Vitamin C and Vitamin E.
It also has a good amount of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 7 ounces of Raw Collards:

7 ounces of Collards is an excellent source of Calcium and Manganese.
It has a good amount of Copper, Iron, Magnesium, Phosphorus and Potassium.
It also has some Selenium and Zinc.
The product has trace amounts of Sodium.

Macronutrients in 7 ounces of Raw Collards:

7 ounces of Collards is an excellent source of Fiber.
It has a good amount of Omega 3, Carbohydrate and Protein.
While 7 ounces of product has trace amounts of Fat, Omega 6 and Sugars, it has no Saturated Fat.

Compare Raw Collards with:

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

Food Info

Nutrients in 7 ounces of Collards

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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