Comparing Nutrients in 300 calories Frozen Chopped CollardsVS Boiled Broccoli

Weight per 300 calories

Frozen Chopped Collards

909g

Boiled Broccoli

857g

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

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

Macros Ratio

Protein Fat Carbs

Frozen Chopped Collards

27%

65%

Boiled Broccoli

23%

68%

300 kcal ▼

Macro Nutrients

Frozen Chopped Collardsvs Boiled Broccoli

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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3.47%3.36g

Fat

3.62%3.5g

3.36 gvs3.5 g

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

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1.36%0.44g

Saturated Fat

2.1%0.68g

0.44 gvs0.68 g

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

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54.5%0.87g

Omega 3

63.8%1g

0.87 gvs1 g

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

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3.85%0.65g

Omega 6

2.57%0.44g

0.65 gvs0.44 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%58.7g

Carbohydrate

47.3%61.5g

58.7 gvs61.5 g

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

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Sugars

16.4%12g

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

NA gvs12 g

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

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Fructose

8.75%6.34g

≤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 gvs6.34 g

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

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Glucose

%4.2g

NA gvs4.2 g

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

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Sucrose

%0.69g

NA gvs0.69 g

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

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86%32.7g

Fiber

74.4%28.3g

32.7 gvs28.3 g

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

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43.7%24.5g

Protein

36.4%20.4g

24.5 gvs20.4 g

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

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Vitamins

Frozen Chopped Collardsvs Boiled Broccoli

464%4173μg

Vitamin A

73.3%660μg

RAE, retinol activity equivalents

4173 μgvs660 μg

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

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38%0.45mg

Vitamin B1

45%0.54mg

Thiamine

0.45 mgvs0.54 mg

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

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77%1mg

Vitamin B2

81%1.05mg

Riboflavin

1 mgvs1.05 mg

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

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36.4%5.83mg

Vitamin B3

29.6%4.74mg

Niacin, nicotinic acid, niacinamide

5.83 mgvs4.74 mg

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

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20%1mg

Vitamin B5

106%5.3mg

Pantothenic acid

1 mgvs5.3 mg

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

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80.4%1.05mg

Vitamin B6

132%1.7mg

Pyridoxine

1.05 mgvs1.7 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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166%664μg

Vitamin B9

231%926μg

Folates and Folic Acid

664 μgvs926 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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404%364mg

Vitamin C

618%556mg

Ascorbic acid

364 mgvs556 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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Vitamin E

83%12.4mg

Tocopherols and Tocotrienols

NA mgvs12.4 mg

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

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Vitamin K

1008%1209μg

Phytomenadione or phylloquinone

NA μgvs1209 μg

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

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Minerals

Frozen Chopped Collardsvs Boiled Broccoli

183%1827mg

Calcium

34.3%343mg

1827 mgvs343 mg

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

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53.5%0.48mg

Copper

58%0.52mg

0.48 mgvs0.52 mg

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

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Fluoride

0.86%34.3μg

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

NA μgvs34.3 μg

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

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122%9.73mg

Iron

71.8%5.74mg

9.73 mgvs5.74 mg

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

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62.8%264mg

Magnesium

43%180mg

264 mgvs180 mg

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

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250%5.75mg

Manganese

72.3%1.66mg

5.75 mgvs1.66 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%245mg

Phosphorus

82%574mg

245 mgvs574 mg

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

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67.6%2300mg

Potassium

74%2511mg

2300 mgvs2511 mg

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

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23%12.7μg

Selenium

25%13.7μg

12.7 μgvs13.7 μg

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

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29%436mg

Sodium

23.4%351mg

436 mgvs351 mg

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

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21.5%2.36mg

Zinc

35%3.86mg

2.36 mgvs3.86 mg

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

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22%814g

Water

20.7%765g

814 gvs765 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 Frozen Chopped Collards vs Boiled Broccoli:

Frozen Chopped Collards, Unprepared have 6.3 times more Vitamin A and 1.2 times more Vitamin B3 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 5.3 times more Vitamin B5, 1.6 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.5 times more Vitamin C than Frozen Chopped Collards, Unprepared.
Both Frozen Chopped Collards, Unprepared and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin B2 per 300 kcal.
Both Frozen Chopped Collards, Unprepared as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Frozen Chopped Collards, Unprepared have 5.3 times more Calcium, 1.7 times more Iron, 1.5 times more Magnesium, 3.5 times more Manganese and 1.2 times more Sodium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.3 times more Phosphorus and 1.6 times more Zinc than Frozen Chopped Collards, Unprepared.
Both Frozen Chopped Collards, Unprepared and Boiled and Drained Broccoli have similar amounts of Copper, Potassium, Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Frozen Chopped Collards, Unprepared have 1.5 times more Omega 6 than Boiled and Drained Broccoli.
Both Frozen Chopped Collards, Unprepared and Boiled and Drained Broccoli have similar amounts of Energy, Fat, Omega 3, Carbohydrate, Fiber and Protein per 300 kcal.
Both Frozen Chopped Collards, Unprepared as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Frozen Chopped CollardsVS Cooked Chopped Frozen CollardsBoiled BroccoliVS Cooked Chopped Frozen CollardsFrozen Chopped CollardsVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 300 calories Frozen Chopped CollardsVS Boiled Broccoli

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: