Comparing Nutrients in 7 ounces CollardsVS Boiled Collards

Macros Ratio

Protein Fat Carbs

Collards

31%

14%

55%

Boiled Collards

27%

16%

57%

7 oz ▼

Macro Nutrients

Collardsvs Boiled Collards

2.2%63.5kcal

Energy

2.26%65.5kcal

63.5 kcalvs65.5 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.25%1.2g

Fat

1.47%1.43g

1.2 gvs1.43 g

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

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0.34%0.11g

Saturated Fat

0.29%0.093g

0.11 gvs0.093 g

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

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13.4%0.21g

Omega 3

11.5%0.18g

0.21 gvs0.18 g

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

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0.96%0.16g

Omega 6

0.82%0.14g

0.16 gvs0.14 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

8.62%11.2g

10.8 gvs11.2 g

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

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1.26%0.91g

Sugars

1.1%0.79g

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

0.91 gvs0.79 g

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

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Fructose

≤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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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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21%7.94g

Fiber

21%7.94g

7.94 gvs7.94 g

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

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10.7%6g

Protein

9.6%5.38g

6 gvs5.38 g

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

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Vitamins

Collardsvs Boiled Collards

55.3%498μg

Vitamin A

83.8%754μg

RAE, retinol activity equivalents

498 μgvs754 μg

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

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8.93%0.11mg

Vitamin B1

6.6%0.079mg

Thiamine

0.11 mgvs0.079 mg

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

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20%0.26mg

Vitamin B2

16%0.21mg

Riboflavin

0.26 mgvs0.21 mg

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

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9.2%1.47mg

Vitamin B3

7.13%1.14mg

Niacin, nicotinic acid, niacinamide

1.47 mgvs1.14 mg

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

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10.6%0.53mg

Vitamin B5

8.65%0.43mg

Pantothenic acid

0.53 mgvs0.43 mg

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

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25%0.33mg

Vitamin B6

19.5%0.25mg

Pyridoxine

0.33 mgvs0.25 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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64%256μg

Vitamin B9

7.94%31.8μg

Folates and Folic Acid

256 μgvs31.8 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

40%36mg

Ascorbic acid

70 mgvs36 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

11.6%1.75mg

Tocopherols and Tocotrienols

4.5 mgvs1.75 mg

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

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723%867μg

Vitamin K

672%807μg

Phytomenadione or phylloquinone

867 μgvs807 μg

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

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Minerals

Collardsvs Boiled Collards

46%460mg

Calcium

28%280mg

460 mgvs280 mg

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

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10%0.091mg

Copper

11.2%0.1mg

0.091 mgvs0.1 mg

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

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Fluoride

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

28%2.24mg

0.93 mgvs2.24 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

44%1mg

1.3 mgvs1 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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7.1%49.6mg

Phosphorus

9.07%63.5mg

49.6 mgvs63.5 mg

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

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12.4%423mg

Potassium

6.83%232mg

423 mgvs232 mg

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

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4.7%2.58μg

Selenium

1.8%0.99μg

2.58 μgvs0.99 μg

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

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2.25%33.7mg

Sodium

2%29.8mg

33.7 mgvs29.8 mg

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

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3.8%0.42mg

Zinc

4.15%0.46mg

0.42 mgvs0.46 mg

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

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4.8%178g

Water

4.84%179g

178 gvs179 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 Boiled Collards:

Raw Collards have 1.4 times more Vitamin B1, 1.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.2 times more Vitamin B5, 1.3 times more Vitamin B6, 8.1 times more Vitamin B9, 1.9 times more Vitamin C and 2.6 times more Vitamin E than Boiled and Drained Collards.
While Boiled and Drained Collards contain 1.5 times more Vitamin A than Raw Collards.
Both Raw Collards and Boiled and Drained Collards have similar amounts of Vitamin K per 7 oz.
Both Raw Collards as well as Boiled and Drained Collards have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Collards vs Boiled Collards:

Raw Collards have 1.6 times more Calcium, 1.3 times more Magnesium, 1.3 times more Manganese, 1.8 times more Potassium and 2.6 times more Selenium than Boiled and Drained Collards.
While Boiled and Drained Collards contain 2.4 times more Iron and 1.3 times more Phosphorus than Raw Collards.
Both Raw Collards and Boiled and Drained Collards have similar amounts of Copper, Sodium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Both Raw Collards and Boiled and Drained Collards have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 7 oz.
Both Raw Collards as well as Boiled and Drained Collards have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

CollardsVS Frozen Chopped CollardsBoiled CollardsVS Frozen Chopped Collards

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Comparing Nutrients in 7 ounces CollardsVS Boiled Collards

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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