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Comparing Nutrients in 100 calories CollardsVS Boiled Collards

Weight per 100 calories

Collards
313g
Boiled Collards
303g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Collards or Boiled Collards?

Macros Ratio

Protein Fat Carbs

Collards
31%
14%
55%
Boiled Collards
27%
16%
57%
100 kcal ▼

Macro Nutrients

Collardsvs Boiled Collards
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
1.97%1.9g
Fat
2.25%2.2g
1.9 gvs2.2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.54%0.17g
Saturated Fat
0.45%0.14g
0.17 gvs0.14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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21%0.34g
Omega 3
17.6%0.28g
0.34 gvs0.28 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.5%0.26g
Omega 6
1.25%0.21g
0.26 gvs0.21 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13%17g
Carbohydrate
13%17g
17 gvs17 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
2%1.44g
Sugars
1.67%1.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.44 gvs1.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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33%12.5g
Fiber
32%12g
12.5 gvs12 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
17%9.44g
Protein
14.7%8.2g
9.44 gvs8.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Collardsvs Boiled Collards
87%784μg
Vitamin A
128%1152μg
RAE, retinol activity equivalents
784 μgvs1152 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
14%0.17mg
Vitamin B1
10%0.12mg
Thiamine
0.17 mgvs0.12 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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31.3%0.41mg
Vitamin B2
24.7%0.32mg
Riboflavin
0.41 mgvs0.32 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14.5%2.3mg
Vitamin B3
11%1.74mg
Niacin, nicotinic acid, niacinamide
2.3 mgvs1.74 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16.7%0.83mg
Vitamin B5
13.2%0.66mg
Pantothenic acid
0.83 mgvs0.66 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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39.7%0.52mg
Vitamin B6
30%0.39mg
Pyridoxine
0.52 mgvs0.39 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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101%403μg
Vitamin B9
12%48.5μg
Folates and Folic Acid
403 μgvs48.5 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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123%110mg
Vitamin C
61.3%55mg
Ascorbic acid
110 mgvs55 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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47%7.06mg
Vitamin E
17.8%2.67mg
Tocopherols and Tocotrienols
7.06 mgvs2.67 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1138%1366μg
Vitamin K
1027%1232μg
Phytomenadione or phylloquinone
1366 μgvs1232 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Collardsvs Boiled Collards
72.5%725mg
Calcium
42.7%427mg
725 mgvs427 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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16%0.14mg
Copper
17%0.15mg
0.14 mgvs0.15 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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18.4%1.47mg
Iron
43%3.42mg
1.47 mgvs3.42 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%84.4mg
Magnesium
15%63.6mg
84.4 mgvs63.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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89.4%2.06mg
Manganese
67%1.55mg
2.06 mgvs1.55 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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11%78mg
Phosphorus
14%97mg
78 mgvs97 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
19.6%666mg
Potassium
10.4%355mg
666 mgvs355 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
7.4%4.06μg
Selenium
2.75%1.5μg
4.06 μgvs1.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
3.54%53mg
Sodium
3.03%45.5mg
53 mgvs45.5 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
5.97%0.66mg
Zinc
6.34%0.7mg
0.66 mgvs0.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.57%280g
Water
7.4%273g
280 gvs273 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Collards vs Boiled Collards:
Comparing minerals per 100 calories for Collards vs Boiled Collards:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

CollardsVS Frozen Chopped CollardsBoiled CollardsVS Frozen Chopped Collards
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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