Nutrients in 1 pound of Collards

Raw Collards (Brassica oleracea var. viridis).

Macros Ratio

Protein Fat Carbs

31%

14%

55%

1 lb ▼

Macro Nutrients

Collards

Energy145 kcal

Raw Collards have 145.14944 kcal of Energy per 1 pound, which is 5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.77 g

2.85%

Raw Collards have 2.7669112 g of Fat per 1 pound, which is 2.85% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.25 g

0.78%

Raw Collards have 0.2494756 g of Saturated Fat per 1 pound, which is 0.78% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.49 g

30.6%

Raw Collards have 0.48987936 g of Omega 3 per 1 pound, which is 30.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.37 g

2.2%

Raw Collards have 0.37194544 g of Omega 6 per 1 pound, which is 2.2% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Collards have 0 mg of Cholesterol per 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate24.6 g

19%

Raw Collards have 24.5846864 g of Carbohydrate per 1 pound, which is 19% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.1 g

2.88%

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

Raw Collards have 2.0865232 g of Sugars per 1 pound, which is 2.88% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber18 g

47.7%

Raw Collards have 18.14368 g of Fiber per 1 pound, which is 47.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein13.7 g

24.5%

Raw Collards have 13.6984784 g of Protein per 1 pound, which is 24.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Collards

Vitamin A1139 μg

127%

RAE, retinol activity equivalents

Raw Collards have 1138.51592 μg of Vitamin A per 1 pound, which is 127% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.24 mg

20.4%

Thiamine

Raw Collards have 0.24493968 mg of Vitamin B1 per 1 pound, which is 20.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.59 mg

45.4%

Riboflavin

Raw Collards have 0.5896696 mg of Vitamin B2 per 1 pound, which is 45.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B33.37 mg

21%

Niacin, nicotinic acid, niacinamide

Raw Collards have 3.36565264 mg of Vitamin B3 per 1 pound, which is 21% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B51.2 mg

24.2%

Pantothenic acid

Raw Collards have 1.21109064 mg of Vitamin B5 per 1 pound, which is 24.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.75 mg

57.6%

Pyridoxine

Raw Collards have 0.7484268 mg of Vitamin B6 per 1 pound, which is 57.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9585 μg

146%

Folates and Folic Acid

Raw Collards have 585.13368 μg of Vitamin B9 per 1 pound, which is 146% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Collards have 0 μg of Vitamin B12 per 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C160 mg

178%

Ascorbic acid

Raw Collards have 160.117976 mg of Vitamin C per 1 pound, which is 178% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Collards have 0 IU of Vitamin D per 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E10.3 mg

68.3%

Tocopherols and Tocotrienols

Raw Collards have 10.2511792 mg of Vitamin E per 1 pound, which is 68.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1983 μg

1652%

Phytomenadione or phylloquinone

Raw Collards have 1982.650632 μg of Vitamin K per 1 pound, which is 1652% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Collards

Calcium1052 mg

105%

Raw Collards have 1052.33344 mg of Calcium per 1 pound, which is 105% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.21 mg

23%

Raw Collards have 0.20865232 mg of Copper per 1 pound, which is 23% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron2.13 mg

26.6%

Raw Collards have 2.1318824 mg of Iron per 1 pound, which is 26.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium122 mg

29%

Raw Collards have 122.46984 mg of Magnesium per 1 pound, which is 29% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3 mg

130%

Raw Collards have 2.98463536 mg of Manganese per 1 pound, which is 130% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus113 mg

16%

Raw Collards have 113.398 mg of Phosphorus per 1 pound, which is 16% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium966 mg

28.4%

Raw Collards have 966.15096 mg of Potassium per 1 pound, which is 28.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.9 μg

10.7%

Raw Collards have 5.896696 μg of Selenium per 1 pound, which is 10.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium77 mg

5.14%

Raw Collards have 77.11064 mg of Sodium per 1 pound, which is 5.14% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.95 mg

8.66%

Raw Collards have 0.9525432 mg of Zinc per 1 pound, which is 8.66% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water407 g

11%

Raw Collards have 406.5091504 g of Water per 1 pound, which is 11% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Raw Collards:

1 pound of Collards has outstanding amounts of Vitamin A, Vitamin B9, Vitamin C and Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 1 pound of Raw Collards:

1 pound of Collards has outstanding amounts of Calcium and Manganese.
It is an excellent source of Copper, Iron, Magnesium and Potassium.
It also has a good amount of Phosphorus, Selenium and Zinc.
This vegetable has some Sodium.

Macronutrients in 1 pound of Raw Collards:

1 pound of Collards is an excellent source of Omega 3, Fiber and Protein.
It has a good amount of Carbohydrate.
It also has some Fat and Sugars.
The product has trace amounts of Saturated Fat and Omega 6.

Compare Raw Collards with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 1 pound of Collards

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Collards with: