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Comparing Nutrients in 300 calories Boiled CollardsVS Frozen Chopped Collards

Weight per 300 calories

Boiled Collards
909g
Frozen Chopped Collards
909g

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 Frozen Chopped Collards?

Macros Ratio

Protein Fat Carbs

Boiled Collards
27%
16%
57%
Frozen Chopped Collards
27%
8%
65%
300 kcal ▼

Macro Nutrients

Boiled Collardsvs Frozen Chopped 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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6.75%6.55g
Fat
3.47%3.36g
6.55 gvs3.36 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.34%0.43g
Saturated Fat
1.36%0.44g
0.43 gvs0.44 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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53%0.85g
Omega 3
54.5%0.87g
0.85 gvs0.87 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.74%0.64g
Omega 6
3.85%0.65g
0.64 gvs0.65 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
45%58.7g
51.4 gvs58.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5%3.64g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.64 gvsNA 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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96%36.4g
Fiber
86%32.7g
36.4 gvs32.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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44%24.6g
Protein
43.7%24.5g
24.6 gvs24.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Collardsvs Frozen Chopped Collards
384%3455μg
Vitamin A
464%4173μg
RAE, retinol activity equivalents
3455 μgvs4173 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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30.3%0.36mg
Vitamin B1
38%0.45mg
Thiamine
0.36 mgvs0.45 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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74%0.96mg
Vitamin B2
77%1mg
Riboflavin
0.96 mgvs1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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32.7%5.23mg
Vitamin B3
36.4%5.83mg
Niacin, nicotinic acid, niacinamide
5.23 mgvs5.83 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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39.6%2mg
Vitamin B5
20%1mg
Pantothenic acid
2 mgvs1 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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89.5%1.16mg
Vitamin B6
80.4%1.05mg
Pyridoxine
1.16 mgvs1.05 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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36.4%145μg
Vitamin B9
166%664μg
Folates and Folic Acid
145 μgvs664 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
404%364mg
Ascorbic acid
165 mgvs364 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
NA
Tocopherols and Tocotrienols
8 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3080%3696μg
Vitamin K
NA
Phytomenadione or phylloquinone
3696 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Collardsvs Frozen Chopped Collards
128%1282mg
Calcium
183%1827mg
1282 mgvs1827 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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51.5%0.46mg
Copper
53.5%0.48mg
0.46 mgvs0.48 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
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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128%10.3mg
Iron
122%9.73mg
10.3 mgvs9.73 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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45.5%191mg
Magnesium
62.8%264mg
191 mgvs264 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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202%4.64mg
Manganese
250%5.75mg
4.64 mgvs5.75 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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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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41.6%291mg
Phosphorus
35%245mg
291 mgvs245 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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31.3%1064mg
Potassium
67.6%2300mg
1064 mgvs2300 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8.26%4.55μg
Selenium
23%12.7μg
4.55 μgvs12.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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9.1%136mg
Sodium
29%436mg
136 mgvs436 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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19%2.1mg
Zinc
21.5%2.36mg
2.1 mgvs2.36 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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22%820g
Water
22%814g
820 gvs814 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 Frozen Chopped Collards:
Comparing minerals per 300 calories for Boiled Collards vs Frozen Chopped Collards:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Boiled CollardsVS Cooked Chopped Frozen CollardsFrozen Chopped CollardsVS Cooked Chopped Frozen 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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