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Comparing Nutrients in 300 calories CollardsVS Boiled Collards

Weight per 300 calories

Collards
938g
Boiled Collards
909g

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

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

Macros Ratio

Protein Fat Carbs

Collards
31%
14%
55%
Boiled Collards
27%
16%
57%
300 kcal ▼

Macro Nutrients

Collardsvs Boiled Collards
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
5.9%5.7g
Fat
6.75%6.55g
5.7 gvs6.55 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
1.6%0.52g
Saturated Fat
1.34%0.43g
0.52 gvs0.43 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
63.3%1g
Omega 3
53%0.85g
1 gvs0.85 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.52%0.77g
Omega 6
3.74%0.64g
0.77 gvs0.64 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%51g
Carbohydrate
39.5%51.4g
51 gvs51.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
5.95%4.3g
Sugars
5%3.64g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.3 gvs3.64 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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99%37.5g
Fiber
96%36.4g
37.5 gvs36.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
50.6%28.3g
Protein
44%24.6g
28.3 gvs24.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Collardsvs Boiled Collards
261%2353μg
Vitamin A
384%3455μg
RAE, retinol activity equivalents
2353 μgvs3455 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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42%0.51mg
Vitamin B1
30.3%0.36mg
Thiamine
0.51 mgvs0.36 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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94%1.2mg
Vitamin B2
74%0.96mg
Riboflavin
1.2 mgvs0.96 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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43.5%6.96mg
Vitamin B3
32.7%5.23mg
Niacin, nicotinic acid, niacinamide
6.96 mgvs5.23 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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50%2.5mg
Vitamin B5
39.6%2mg
Pantothenic acid
2.5 mgvs2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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119%1.55mg
Vitamin B6
89.5%1.16mg
Pyridoxine
1.55 mgvs1.16 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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302%1209μg
Vitamin B9
36.4%145μg
Folates and Folic Acid
1209 μgvs145 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 .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
368%331mg
Vitamin C
184%165mg
Ascorbic acid
331 mgvs165 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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141%21mg
Vitamin E
53.3%8mg
Tocopherols and Tocotrienols
21 mgvs8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3415%4098μg
Vitamin K
3080%3696μg
Phytomenadione or phylloquinone
4098 μgvs3696 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Collardsvs Boiled Collards
218%2175mg
Calcium
128%1282mg
2175 mgvs1282 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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48%0.43mg
Copper
51.5%0.46mg
0.43 mgvs0.46 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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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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55%4.4mg
Iron
128%10.3mg
4.4 mgvs10.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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60.3%253mg
Magnesium
45.5%191mg
253 mgvs191 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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268%6.17mg
Manganese
202%4.64mg
6.17 mgvs4.64 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
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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33.5%234mg
Phosphorus
41.6%291mg
234 mgvs291 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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58.7%1997mg
Potassium
31.3%1064mg
1997 mgvs1064 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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22%12μg
Selenium
8.26%4.55μg
12 μgvs4.55 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
10.6%159mg
Sodium
9.1%136mg
159 mgvs136 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18%1.97mg
Zinc
19%2.1mg
1.97 mgvs2.1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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22.7%840g
Water
22%820g
840 gvs820 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 Collards vs Boiled Collards:
Comparing minerals per 300 calories for Collards vs Boiled Collards:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

CollardsVS Frozen Chopped CollardsBoiled CollardsVS Frozen Chopped 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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