Comparing Nutrients in 1 kilogram CollardsVS Boiled Collards

Macros Ratio

Protein Fat Carbs

Collards

31%

14%

55%

Boiled Collards

27%

16%

57%

1 kg ▼

Macro Nutrients

Collardsvs Boiled Collards

11%320kcal

Energy

11.4%330kcal

320 kcalvs330 kcal

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

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6.3%6.1g

Fat

7.42%7.2g

6.1 gvs7.2 g

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

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1.7%0.55g

Saturated Fat

1.47%0.47g

0.55 gvs0.47 g

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

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67.5%1.08g

Omega 3

58%0.93g

1.08 gvs0.93 g

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

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4.82%0.82g

Omega 6

4.1%0.7g

0.82 gvs0.7 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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41.7%54.2g

Carbohydrate

43.5%56.5g

54.2 gvs56.5 g

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

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6.34%4.6g

Sugars

5.5%4g

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

4.6 gvs4 g

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

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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 .

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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105%40g

Fiber

105%40g

40 gvs40 g

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

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54%30g

Protein

48.4%27g

30 gvs27 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Collardsvs Boiled Collards

279%2510μg

Vitamin A

422%3800μg

RAE, retinol activity equivalents

2510 μgvs3800 μg

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

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45%0.54mg

Vitamin B1

33.3%0.4mg

Thiamine

0.54 mgvs0.4 mg

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

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100%1.3mg

Vitamin B2

81.5%1.06mg

Riboflavin

1.3 mgvs1.06 mg

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

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46.4%7.4mg

Vitamin B3

36%5.75mg

Niacin, nicotinic acid, niacinamide

7.4 mgvs5.75 mg

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

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53.4%2.67mg

Vitamin B5

43.6%2.18mg

Pantothenic acid

2.67 mgvs2.18 mg

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

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127%1.65mg

Vitamin B6

98%1.28mg

Pyridoxine

1.65 mgvs1.28 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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323%1290μg

Vitamin B9

40%160μg

Folates and Folic Acid

1290 μgvs160 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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392%353mg

Vitamin C

202%182mg

Ascorbic acid

353 mgvs182 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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151%22.6mg

Vitamin E

58.7%8.8mg

Tocopherols and Tocotrienols

22.6 mgvs8.8 mg

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

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3643%4371μg

Vitamin K

3388%4066μg

Phytomenadione or phylloquinone

4371 μgvs4066 μg

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

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Minerals

Collardsvs Boiled Collards

232%2320mg

Calcium

141%1410mg

2320 mgvs1410 mg

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

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51%0.46mg

Copper

56.7%0.51mg

0.46 mgvs0.51 mg

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

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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 .

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58.8%4.7mg

Iron

141%11.3mg

4.7 mgvs11.3 mg

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

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64.3%270mg

Magnesium

50%210mg

270 mgvs210 mg

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

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286%6.6mg

Manganese

222%5.1mg

6.6 mgvs5.1 mg

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

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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 .

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35.7%250mg

Phosphorus

45.7%320mg

250 mgvs320 mg

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

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62.6%2130mg

Potassium

34.4%1170mg

2130 mgvs1170 mg

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

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23.6%13μg

Selenium

9.1%5μg

13 μgvs5 μg

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

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11.3%170mg

Sodium

10%150mg

170 mgvs150 mg

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

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19%2.1mg

Zinc

21%2.3mg

2.1 mgvs2.3 mg

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

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24.2%896g

Water

24.4%902g

896 gvs902 g

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

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Lets compare vitamin content per 1 kilogram 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 1 kg.
Both Raw Collards as well as Boiled and Drained Collards have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Both Raw Collards and Boiled and Drained Collards have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 1 kg.
Both Raw Collards as well as Boiled and Drained Collards have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

CollardsVS Frozen Chopped CollardsBoiled CollardsVS Frozen Chopped Collards

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Comparing Nutrients in 1 kilogram CollardsVS Boiled Collards

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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