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Comparing Nutrients in 500 calories CollardsVS Boiled Collards

Weight per 500 calories

Collards
1563g
Boiled Collards
1515g

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

Which food has more nutrients per 500 calories - Collards or Boiled Collards?

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

Collardsvs Boiled Collards
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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9.83%9.53g
Fat
11.2%11g
9.53 gvs11 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.7%0.86g
Saturated Fat
2.23%0.71g
0.86 gvs0.71 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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105%1.7g
Omega 3
88%1.4g
1.7 gvs1.4 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.54%1.3g
Omega 6
6.24%1.06g
1.3 gvs1.06 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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65%84.7g
Carbohydrate
66%85.6g
84.7 gvs85.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.9%7.2g
Sugars
8.36%6.06g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
7.2 gvs6.06 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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164%62.5g
Fiber
159%60.6g
62.5 gvs60.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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84.3%47g
Protein
73.3%41g
47 gvs41 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Collardsvs Boiled Collards
436%3922μg
Vitamin A
640%5758μg
RAE, retinol activity equivalents
3922 μgvs5758 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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70.3%0.84mg
Vitamin B1
50.5%0.61mg
Thiamine
0.84 mgvs0.61 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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156%2.03mg
Vitamin B2
124%1.6mg
Riboflavin
2.03 mgvs1.6 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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72.5%11.6mg
Vitamin B3
54.5%8.7mg
Niacin, nicotinic acid, niacinamide
11.6 mgvs8.7 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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83.4%4.17mg
Vitamin B5
66%3.3mg
Pantothenic acid
4.17 mgvs3.3 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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198%2.58mg
Vitamin B6
149%1.94mg
Pyridoxine
2.58 mgvs1.94 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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504%2016μg
Vitamin B9
60.6%242μg
Folates and Folic Acid
2016 μgvs242 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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613%552mg
Vitamin C
306%276mg
Ascorbic acid
552 mgvs276 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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235%35.3mg
Vitamin E
89%13.3mg
Tocopherols and Tocotrienols
35.3 mgvs13.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5691%6830μg
Vitamin K
5134%6161μg
Phytomenadione or phylloquinone
6830 μgvs6161 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Collardsvs Boiled Collards
363%3625mg
Calcium
214%2136mg
3625 mgvs2136 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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80%0.72mg
Copper
86%0.77mg
0.72 mgvs0.77 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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92%7.34mg
Iron
214%17mg
7.34 mgvs17 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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100%422mg
Magnesium
75.8%318mg
422 mgvs318 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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447%10.3mg
Manganese
336%7.73mg
10.3 mgvs7.73 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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56%391mg
Phosphorus
69.3%485mg
391 mgvs485 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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98%3328mg
Potassium
52%1773mg
3328 mgvs1773 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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37%20.3μg
Selenium
13.8%7.58μg
20.3 μgvs7.58 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
17.7%266mg
Sodium
15%227mg
266 mgvs227 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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30%3.3mg
Zinc
31.7%3.5mg
3.3 mgvs3.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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38%1400g
Water
37%1366g
1400 gvs1366 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Collards vs Boiled Collards:
Comparing minerals per 500 calories for Collards vs Boiled Collards:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 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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