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Comparing Nutrients in 7 ounces CollardsVS Broccoli

Macros Ratio

Protein Fat Carbs

Collards
31%
14%
55%
Broccoli
27%
8%
65%
7 oz ▼

Macro Nutrients

2.2%63.5kcal
Energy
2.33%67.5kcal
63.5 kcalvs67.5 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.25%1.2g
Fat
0.76%0.73g
1.2 gvs0.73 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.34%0.11g
Saturated Fat
0.71%0.23g
0.11 gvs0.23 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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13.4%0.21g
Omega 3
7.8%0.13g
0.21 gvs0.13 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.96%0.16g
Omega 6
0.57%0.097g
0.16 gvs0.097 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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8.27%10.8g
Carbohydrate
10%13g
10.8 gvs13 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.26%0.91g
Sugars
4.65%3.37g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.91 gvs3.37 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
1.86%1.35g
≤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 gvs1.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.97g
NA gvs0.97 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.2g
NA gvs0.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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21%7.94g
Fiber
13.6%5.16g
7.94 gvs5.16 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.7%6g
Protein
10%5.6g
6 gvs5.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

55.3%498μg
Vitamin A
6.84%61.5μg
RAE, retinol activity equivalents
498 μgvs61.5 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.93%0.11mg
Vitamin B1
11.7%0.14mg
Thiamine
0.11 mgvs0.14 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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20%0.26mg
Vitamin B2
18%0.23mg
Riboflavin
0.26 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.2%1.47mg
Vitamin B3
7.93%1.27mg
Niacin, nicotinic acid, niacinamide
1.47 mgvs1.27 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.6%0.53mg
Vitamin B5
22.7%1.14mg
Pantothenic acid
0.53 mgvs1.14 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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25%0.33mg
Vitamin B6
26.7%0.35mg
Pyridoxine
0.33 mgvs0.35 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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64%256μg
Vitamin B9
31.3%125μg
Folates and Folic Acid
256 μgvs125 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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78%70mg
Vitamin C
197%177mg
Ascorbic acid
70 mgvs177 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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30%4.5mg
Vitamin E
10.3%1.55mg
Tocopherols and Tocotrienols
4.5 mgvs1.55 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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723%867μg
Vitamin K
168%202μg
Phytomenadione or phylloquinone
867 μgvs202 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

46%460mg
Calcium
9.33%93mg
460 mgvs93 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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10%0.091mg
Copper
11%0.097mg
0.091 mgvs0.097 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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11.7%0.93mg
Iron
18%1.45mg
0.93 mgvs1.45 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12.8%53.6mg
Magnesium
9.92%41.7mg
53.6 mgvs41.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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56.8%1.3mg
Manganese
18%0.42mg
1.3 mgvs0.42 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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7.1%49.6mg
Phosphorus
18.7%131mg
49.6 mgvs131 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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12.4%423mg
Potassium
18.4%627mg
423 mgvs627 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.7%2.58μg
Selenium
9.02%4.96μg
2.58 μgvs4.96 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
2.25%33.7mg
Sodium
4.37%65.5mg
33.7 mgvs65.5 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.8%0.42mg
Zinc
7.4%0.81mg
0.42 mgvs0.81 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.8%178g
Water
4.8%177g
178 gvs177 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Collards vs Broccoli:
Comparing minerals per 7 ounces for Collards vs Broccoli:
Comparison of macro-nutrients per 7 ounces:



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