Comparing Nutrients in 300 calories Boiled CollardsVS Boiled Carrots

Weight per 300 calories

Boiled Collards

909g

Boiled Carrots

857g

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

Which food has more nutrients per 300 calories - Boiled Collards or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Boiled Collards

27%

16%

57%

Boiled Carrots

88%

300 kcal ▼

Macro Nutrients

Boiled Collardsvs Boiled Carrots

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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6.75%6.55g

Fat

1.6%1.54g

6.55 gvs1.54 g

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

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1.34%0.43g

Saturated Fat

0.8%0.26g

0.43 gvs0.26 g

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

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53%0.85g

Omega 3

0.54%0.009g

0.85 gvs0.009 g

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

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3.74%0.64g

Omega 6

4.4%0.75g

0.64 gvs0.75 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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39.5%51.4g

Carbohydrate

54%70.5g

51.4 gvs70.5 g

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

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5%3.64g

Sugars

40.8%29.6g

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

3.64 gvs29.6 g

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

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Fructose

4.26%3.1g

≤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 gvs3.1 g

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

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Glucose

%3.43g

NA gvs3.43 g

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

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Sucrose

%23g

NA gvs23 g

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

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96%36.4g

Fiber

67.7%25.7g

36.4 gvs25.7 g

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

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44%24.6g

Protein

11.6%6.5g

24.6 gvs6.5 g

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

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Vitamins

Boiled Collardsvs Boiled Carrots

384%3455μg

Vitamin A

811%7303μg

RAE, retinol activity equivalents

3455 μgvs7303 μg

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

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30.3%0.36mg

Vitamin B1

47%0.57mg

Thiamine

0.36 mgvs0.57 mg

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

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74%0.96mg

Vitamin B2

29%0.38mg

Riboflavin

0.96 mgvs0.38 mg

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

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32.7%5.23mg

Vitamin B3

34.6%5.53mg

Niacin, nicotinic acid, niacinamide

5.23 mgvs5.53 mg

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

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39.6%2mg

Vitamin B5

39.8%2mg

Pantothenic acid

2 mgvs2 mg

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

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89.5%1.16mg

Vitamin B6

101%1.3mg

Pyridoxine

1.16 mgvs1.3 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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36.4%145μg

Vitamin B9

30%120μg

Folates and Folic Acid

145 μgvs120 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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184%165mg

Vitamin C

34.3%31mg

Ascorbic acid

165 mgvs31 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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53.3%8mg

Vitamin E

59%8.83mg

Tocopherols and Tocotrienols

8 mgvs8.83 mg

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

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3080%3696μg

Vitamin K

98%117μg

Phytomenadione or phylloquinone

3696 μgvs117 μg

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

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Minerals

Boiled Collardsvs Boiled Carrots

128%1282mg

Calcium

25.7%257mg

1282 mgvs257 mg

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

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51.5%0.46mg

Copper

16%0.15mg

0.46 mgvs0.15 mg

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

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Fluoride

10%407μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs407 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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128%10.3mg

Iron

36.4%2.9mg

10.3 mgvs2.9 mg

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

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45.5%191mg

Magnesium

20.4%85.7mg

191 mgvs85.7 mg

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

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202%4.64mg

Manganese

57.8%1.33mg

4.64 mgvs1.33 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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41.6%291mg

Phosphorus

36.7%257mg

291 mgvs257 mg

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

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31.3%1064mg

Potassium

59.2%2014mg

1064 mgvs2014 mg

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

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8.26%4.55μg

Selenium

11%6μg

4.55 μgvs6 μg

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

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9.1%136mg

Sodium

33%497mg

136 mgvs497 mg

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

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19%2.1mg

Zinc

15.6%1.7mg

2.1 mgvs1.7 mg

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

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22%820g

Water

21%773g

820 gvs773 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 Boiled Collards vs Boiled Carrots:

Boiled and Drained Collards have 2.6 times more Vitamin B2, 1.2 times more Vitamin B9, 5.4 times more Vitamin C and 31.5 times more Vitamin K than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 2.1 times more Vitamin A and 1.6 times more Vitamin B1 than Boiled and Drained Collards.
Both Boiled and Drained Collards and Boiled and Drained Carrots have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E per 300 kcal.
Both Boiled and Drained Collards as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Collards vs Boiled Carrots:

Boiled and Drained Collards have 5 times more Calcium, 3.2 times more Copper, 3.5 times more Iron, 2.2 times more Magnesium, 3.5 times more Manganese and 1.2 times more Zinc than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.9 times more Potassium, 1.3 times more Selenium and 3.6 times more Sodium than Boiled and Drained Collards.
Both Boiled and Drained Collards and Boiled and Drained Carrots have similar amounts of Phosphorus and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Collards have 4.2 times more Fat, 98.6 times more Omega 3, 1.4 times more Fiber and 3.8 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.4 times more Carbohydrate and 8.1 times more Sugars than Boiled and Drained Collards.
Both Boiled and Drained Collards and Boiled and Drained Carrots have similar amounts of Energy and Omega 6 per 300 kcal.
Both Boiled and Drained Collards as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled CollardsVS Frozen Chopped CollardsBoiled CarrotsVS Frozen Chopped CollardsBoiled CollardsVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 300 calories Boiled CollardsVS Boiled Carrots

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Collards or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: