Comparing Nutrients in 14 ounces CollardsVS Boiled Collards

Macros Ratio

Protein Fat Carbs

Collards

31%

14%

55%

Boiled Collards

27%

16%

57%

14 oz ▼

Macro Nutrients

Collardsvs Boiled Collards

4.38%127kcal

Energy

4.5%131kcal

127 kcalvs131 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

2.5%2.42g

Fat

2.95%2.86g

2.42 gvs2.86 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

0.68%0.22g

Saturated Fat

0.58%0.19g

0.22 gvs0.19 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

26.8%0.43g

Omega 3

23%0.37g

0.43 gvs0.37 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

1.9%0.33g

Omega 6

1.63%0.28g

0.33 gvs0.28 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

16.5%21.5g

Carbohydrate

17.2%22.4g

21.5 gvs22.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

2.5%1.83g

Sugars

2.2%1.6g

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

1.83 gvs1.6 g

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

Find Vegetables rich in Sugars

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]

NA gvsNA g

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

Find Vegetables rich in Fructose

Glucose

NA gvsNA g

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

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

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

Find Vegetables rich in Sucrose

41.8%16g

Fiber

41.8%16g

16 gvs16 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

21.4%12g

Protein

19.2%10.8g

12 gvs10.8 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

111%996μg

Vitamin A

168%1508μg

RAE, retinol activity equivalents

996 μgvs1508 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

18%0.21mg

Vitamin B1

13.2%0.16mg

Thiamine

0.21 mgvs0.16 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

39.7%0.52mg

Vitamin B2

32.4%0.42mg

Riboflavin

0.52 mgvs0.42 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

18.4%2.94mg

Vitamin B3

14.3%2.3mg

Niacin, nicotinic acid, niacinamide

2.94 mgvs2.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

21%1.06mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

1.06 mgvs0.87 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

50.4%0.65mg

Vitamin B6

39%0.51mg

Pyridoxine

0.65 mgvs0.51 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

128%512μg

Vitamin B9

16%63.5μg

Folates and Folic Acid

512 μgvs63.5 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

156%140mg

Vitamin C

80.3%72.2mg

Ascorbic acid

140 mgvs72.2 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

59.8%8.97mg

Vitamin E

23.3%3.5mg

Tocopherols and Tocotrienols

8.97 mgvs3.5 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

1446%1735μg

Vitamin K

1345%1614μg

Phytomenadione or phylloquinone

1735 μgvs1614 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Collardsvs Boiled Collards

92%921mg

Calcium

56%560mg

921 mgvs560 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

20.3%0.18mg

Copper

22.5%0.2mg

0.18 mgvs0.2 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

Fluoride

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 .

Find Vegetables rich in Fluoride

23.3%1.87mg

Iron

56%4.5mg

1.87 mgvs4.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

25.5%107mg

Magnesium

20%83.3mg

107 mgvs83.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

114%2.6mg

Manganese

88%2.02mg

2.6 mgvs2.02 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

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 .

Find Vegetables rich in Molybdenum

14%99mg

Phosphorus

18%127mg

99 mgvs127 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

25%845mg

Potassium

13.7%464mg

845 mgvs464 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

9.4%5.16μg

Selenium

3.6%2μg

5.16 μgvs2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

4.5%67.5mg

Sodium

3.97%59.5mg

67.5 mgvs59.5 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

7.58%0.83mg

Zinc

8.3%0.91mg

0.83 mgvs0.91 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

9.6%356g

Water

9.67%358g

356 gvs358 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 14 ounces of Collards vs Boiled Collards:

Raw Collards have 1.4 times more Vitamin B1, 1.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.2 times more Vitamin B5, 1.3 times more Vitamin B6, 8.1 times more Vitamin B9, 1.9 times more Vitamin C and 2.6 times more Vitamin E than Boiled and Drained Collards.
While Boiled and Drained Collards contain 1.5 times more Vitamin A than Raw Collards.
Both Raw Collards and Boiled and Drained Collards have similar amounts of Vitamin K per 14 oz.
Both Raw Collards as well as Boiled and Drained Collards have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Collards vs Boiled Collards:

Raw Collards have 1.6 times more Calcium, 1.3 times more Magnesium, 1.3 times more Manganese, 1.8 times more Potassium and 2.6 times more Selenium than Boiled and Drained Collards.
While Boiled and Drained Collards contain 2.4 times more Iron and 1.3 times more Phosphorus than Raw Collards.
Both Raw Collards and Boiled and Drained Collards have similar amounts of Copper, Sodium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Both Raw Collards and Boiled and Drained Collards have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 14 oz.
Both Raw Collards as well as Boiled and Drained Collards have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

CollardsVS Frozen Chopped CollardsBoiled CollardsVS Frozen Chopped Collards

Compare Foods

Comparing Nutrients in 14 ounces CollardsVS Boiled Collards

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: