Comparing Nutrients in 300 calories BroccoliVS Cooked Chopped Frozen Collards

Weight per 300 calories

Broccoli

882g

Cooked Chopped Frozen Collards

833g

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

Which food has more nutrients per 300 calories - Broccoli or Cooked Chopped Frozen Collards?

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Cooked Chopped Frozen Collards

27%

65%

300 kcal ▼

Macro Nutrients

Broccolivs Cooked Chopped Frozen Collards

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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3.37%3.26g

Fat

3.52%3.4g

3.26 gvs3.4 g

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

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3.14%1g

Saturated Fat

1.56%0.5g

1 gvs0.5 g

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

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34.7%0.56g

Omega 3

66%1.06g

0.56 gvs1.06 g

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

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2.54%0.43g

Omega 6

2.94%0.5g

0.43 gvs0.5 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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45%58.6g

Carbohydrate

45.5%59g

58.6 gvs59 g

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

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20.7%15g

Sugars

6.55%4.75g

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

15 gvs4.75 g

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

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8.28%6g

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]

6 gvsNA g

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

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%4.32g

Glucose

4.32 gvsNA g

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

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%0.88g

Sucrose

0.88 gvsNA g

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

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60.4%23g

Fiber

61.4%23.3g

23 gvs23.3 g

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

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44.4%25g

Protein

44%24.8g

25 gvs24.8 g

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

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Vitamins

Broccolivs Cooked Chopped Frozen Collards

30.4%274μg

Vitamin A

532%4792μg

RAE, retinol activity equivalents

274 μgvs4792 μg

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

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52.2%0.63mg

Vitamin B1

32.6%0.39mg

Thiamine

0.63 mgvs0.39 mg

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

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79.4%1.03mg

Vitamin B2

73.7%0.96mg

Riboflavin

1.03 mgvs0.96 mg

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

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35.2%5.64mg

Vitamin B3

33%5.3mg

Niacin, nicotinic acid, niacinamide

5.64 mgvs5.3 mg

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

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101%5.06mg

Vitamin B5

19%0.96mg

Pantothenic acid

5.06 mgvs0.96 mg

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

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119%1.54mg

Vitamin B6

73%0.95mg

Pyridoxine

1.54 mgvs0.95 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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139%556μg

Vitamin B9

158%633μg

Folates and Folic Acid

556 μgvs633 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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875%787mg

Vitamin C

244%220mg

Ascorbic acid

787 mgvs220 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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46%6.9mg

Vitamin E

69.4%10.4mg

Tocopherols and Tocotrienols

6.9 mgvs10.4 mg

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

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747%896μg

Vitamin K

4328%5193μg

Phytomenadione or phylloquinone

896 μgvs5193 μg

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

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Minerals

Broccolivs Cooked Chopped Frozen Collards

41.5%415mg

Calcium

175%1750mg

415 mgvs1750 mg

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

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48%0.43mg

Copper

51%0.46mg

0.43 mgvs0.46 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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80.5%6.44mg

Iron

117%9.33mg

6.44 mgvs9.33 mg

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

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44%185mg

Magnesium

59.5%250mg

185 mgvs250 mg

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

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80.6%1.85mg

Manganese

240%5.53mg

1.85 mgvs5.53 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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83%582mg

Phosphorus

32%225mg

582 mgvs225 mg

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

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82%2788mg

Potassium

61.5%2092mg

2788 mgvs2092 mg

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

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40%22μg

Selenium

22.7%12.5μg

22 μgvs12.5 μg

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

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19.4%291mg

Sodium

27.8%417mg

291 mgvs417 mg

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

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33%3.6mg

Zinc

20.5%2.25mg

3.6 mgvs2.25 mg

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

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21.3%788g

Water

20%737g

788 gvs737 g

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

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Lets compare vitamin content per 300 calories of Broccoli vs Cooked Chopped Frozen Collards:

Raw Broccoli has 1.6 times more Vitamin B1, 5.3 times more Vitamin B5, 1.6 times more Vitamin B6 and 3.6 times more Vitamin C than Boiled Chopped Frozen Collards.
While Boiled Chopped Frozen Collards contain 17.5 times more Vitamin A, 1.5 times more Vitamin E and 5.8 times more Vitamin K than Raw Broccoli.
Both Raw Broccoli and Boiled Chopped Frozen Collards have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 300 kcal.
Both Raw Broccoli as well as Boiled Chopped Frozen Collards have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Cooked Chopped Frozen Collards:

Raw Broccoli has 2.6 times more Phosphorus, 1.3 times more Potassium, 1.8 times more Selenium and 1.6 times more Zinc than Boiled Chopped Frozen Collards.
While Boiled Chopped Frozen Collards contain 4.2 times more Calcium, 1.4 times more Iron, 1.3 times more Magnesium, 3 times more Manganese and 1.4 times more Sodium than Raw Broccoli.
Both Raw Broccoli and Boiled Chopped Frozen Collards have similar amounts of Copper and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Broccoli has 2 times more Saturated Fat and 3.2 times more Sugars than Boiled Chopped Frozen Collards.
While Boiled Chopped Frozen Collards contain 1.9 times more Omega 3 than Raw Broccoli.
Both Raw Broccoli and Boiled Chopped Frozen Collards have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 300 kcal.
Both Raw Broccoli as well as Boiled Chopped Frozen Collards have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

BroccoliVS Boiled BroccoliCooked Chopped Frozen CollardsVS Boiled BroccoliBroccoliVS Coriander LeavesCooked Chopped Frozen CollardsVS Coriander Leaves

Compare Foods

Comparing Nutrients in 300 calories BroccoliVS Cooked Chopped Frozen Collards

Weight per 300 calories

Which food has more nutrients per 300 calories - Broccoli or Cooked Chopped Frozen Collards?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: