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Comparing Nutrients in 5 ounces Boiled CollardsVS Frozen Chopped Collards

Macros Ratio

Protein Fat Carbs

Boiled Collards
27%
16%
57%
Frozen Chopped Collards
27%
8%
65%
5 oz ▼

Macro Nutrients

1.6%46.8kcal
Energy
1.6%46.8kcal
46.8 kcalvs46.8 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.05%1.02g
Fat
0.54%0.52g
1.02 gvs0.52 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.21%0.067g
Saturated Fat
0.21%0.068g
0.067 gvs0.068 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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8.24%0.13g
Omega 3
8.5%0.14g
0.13 gvs0.14 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.58%0.099g
Omega 6
0.6%0.1g
0.099 gvs0.1 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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6.16%8g
Carbohydrate
7.04%9.16g
8 gvs9.16 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.78%0.57g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.57 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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15%5.67g
Fiber
13.4%5.1g
5.67 gvs5.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
6.86%3.84g
Protein
6.8%3.8g
3.84 gvs3.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

60%539μg
Vitamin A
72.3%651μg
RAE, retinol activity equivalents
539 μgvs651 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.72%0.057mg
Vitamin B1
5.9%0.071mg
Thiamine
0.057 mgvs0.071 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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11.6%0.15mg
Vitamin B2
12%0.16mg
Riboflavin
0.15 mgvs0.16 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.1%0.82mg
Vitamin B3
5.68%0.91mg
Niacin, nicotinic acid, niacinamide
0.82 mgvs0.91 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.2%0.31mg
Vitamin B5
3.1%0.16mg
Pantothenic acid
0.31 mgvs0.16 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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14%0.18mg
Vitamin B6
12.5%0.16mg
Pyridoxine
0.18 mgvs0.16 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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5.67%22.7μg
Vitamin B9
26%103μg
Folates and Folic Acid
22.7 μgvs103 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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28.7%25.8mg
Vitamin C
63%56.7mg
Ascorbic acid
25.8 mgvs56.7 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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8.3%1.25mg
Vitamin E
NA
Tocopherols and Tocotrienols
1.25 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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480%576μg
Vitamin K
NA
Phytomenadione or phylloquinone
576 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

20%200mg
Calcium
28.5%285mg
200 mgvs285 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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8.03%0.072mg
Copper
8.35%0.075mg
0.072 mgvs0.075 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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20%1.6mg
Iron
19%1.5mg
1.6 mgvs1.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.1%29.8mg
Magnesium
9.8%41mg
29.8 mgvs41 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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31.4%0.72mg
Manganese
39%0.9mg
0.72 mgvs0.9 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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6.48%45.4mg
Phosphorus
5.47%38.3mg
45.4 mgvs38.3 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.88%166mg
Potassium
10.5%359mg
166 mgvs359 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.3%0.71μg
Selenium
3.6%2μg
0.71 μgvs2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.4%21.3mg
Sodium
4.54%68mg
21.3 mgvs68 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.96%0.33mg
Zinc
3.35%0.37mg
0.33 mgvs0.37 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.45%128g
Water
3.43%127g
128 gvs127 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Boiled Collards vs Frozen Chopped Collards:
Comparing minerals per 5 ounces for Boiled Collards vs Frozen Chopped Collards:
Comparison of macro-nutrients per 5 ounces:



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