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Nutrients in 100 grams of Collards

Raw Collards (Brassica oleracea var. viridis).

Macros Ratio

Protein Fat Carbs
31%
14%
55%
100 g ▼

Macro Nutrients

Collards
Energy32 kcal
1.1%
Raw Collards have 32 kcal of Energy per 100 grams, which is 1.1% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.61 g
0.63%
Raw Collards have 0.61 g of Fat per 100 grams, which is 0.63% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.055 g
0.17%
Raw Collards have 0.055 g of Saturated Fat per 100 grams, which is 0.17% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.11 g
6.75%
Raw Collards have 0.108 g of Omega 3 per 100 grams, which is 6.75% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.082 g
0.48%
Raw Collards have 0.082 g of Omega 6 per 100 grams, which is 0.48% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate5.4 g
4.17%
Raw Collards have 5.42 g of Carbohydrate per 100 grams, which is 4.17% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.46 g
0.63%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Collards have 0.46 g of Sugars per 100 grams, which is 0.63% 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
Fiber4 g
10.5%
Raw Collards have 4 g of Fiber per 100 grams, which is 10.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein3.02 g
5.4%
Raw Collards have 3.02 g of Protein per 100 grams, which is 5.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Collards
Vitamin A251 μg
28%
RAE, retinol activity equivalents
Raw Collards have 251 μg of Vitamin A per 100 grams, which is 28% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.054 mg
4.5%
Thiamine
Raw Collards have 0.054 mg of Vitamin B1 per 100 grams, which is 4.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.13 mg
10%
Riboflavin
Raw Collards have 0.13 mg of Vitamin B2 per 100 grams, which is 10% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.74 mg
4.64%
Niacin, nicotinic acid, niacinamide
Raw Collards have 0.742 mg of Vitamin B3 per 100 grams, which is 4.64% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.27 mg
5.34%
Pantothenic acid
Raw Collards have 0.267 mg of Vitamin B5 per 100 grams, which is 5.34% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.17 mg
12.7%
Pyridoxine
Raw Collards have 0.165 mg of Vitamin B6 per 100 grams, which is 12.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9129 μg
32.3%
Folates and Folic Acid
Raw Collards have 129 μg of Vitamin B9 per 100 grams, which is 32.3% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C35.3 mg
39.2%
Ascorbic acid
Raw Collards have 35.3 mg of Vitamin C per 100 grams, which is 39.2% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.26 mg
15%
Tocopherols and Tocotrienols
Raw Collards have 2.26 mg of Vitamin E per 100 grams, which is 15% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K437 μg
364%
Phytomenadione or phylloquinone
Raw Collards have 437.1 μg of Vitamin K per 100 grams, which is 364% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Collards
Calcium232 mg
23.2%
Raw Collards have 232 mg of Calcium per 100 grams, which is 23.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.046 mg
5.1%
Raw Collards have 0.046 mg of Copper per 100 grams, which is 5.1% 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
Iron0.47 mg
5.88%
Raw Collards have 0.47 mg of Iron per 100 grams, which is 5.88% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium27 mg
6.43%
Raw Collards have 27 mg of Magnesium per 100 grams, which is 6.43% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.66 mg
28.6%
Raw Collards have 0.658 mg of Manganese per 100 grams, which is 28.6% 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
Phosphorus25 mg
3.57%
Raw Collards have 25 mg of Phosphorus per 100 grams, which is 3.57% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium213 mg
6.26%
Raw Collards have 213 mg of Potassium per 100 grams, which is 6.26% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.3 μg
2.36%
Raw Collards have 1.3 μg of Selenium per 100 grams, which is 2.36% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium17 mg
1.13%
Raw Collards have 17 mg of Sodium per 100 grams, which is 1.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.21 mg
1.9%
Raw Collards have 0.21 mg of Zinc per 100 grams, which is 1.9% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water89.6 g
2.42%
Raw Collards have 89.62 g of Water per 100 grams, which is 2.42% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 grams of Raw Collards:
Minerals in 100 grams of Raw Collards:
Macronutrients in 100 grams of Raw Collards:



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