Food Info

Menu
Select from foods

Nutrients in 14 ounces of Collards

Raw Collards (Brassica oleracea var. viridis).

Macros Ratio

Protein Fat Carbs
31%
14%
55%
14 oz ▼

Macro Nutrients

Collards
Energy127 kcal
4.38%
Raw Collards have 127.00576 kcal of Energy per 14 ounces, which is 4.38% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat2.42 g
2.5%
Raw Collards have 2.4210473 g of Fat per 14 ounces, which is 2.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.22 g
0.68%
Raw Collards have 0.21829115 g of Saturated Fat per 14 ounces, which is 0.68% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.43 g
26.8%
Raw Collards have 0.42864444 g of Omega 3 per 14 ounces, which is 26.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.33 g
1.9%
Raw Collards have 0.32545226 g of Omega 6 per 14 ounces, which is 1.9% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Collards have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate21.5 g
16.5%
Raw Collards have 21.5116006 g of Carbohydrate per 14 ounces, which is 16.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.83 g
2.5%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Collards have 1.8257078 g of Sugars per 14 ounces, which is 2.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
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]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber16 g
41.8%
Raw Collards have 15.87572 g of Fiber per 14 ounces, which is 41.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein12 g
21.4%
Raw Collards have 11.9861686 g of Protein per 14 ounces, which is 21.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Collards
Vitamin A996 μg
111%
RAE, retinol activity equivalents
Raw Collards have 996.20143 μg of Vitamin A per 14 ounces, which is 111% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.21 mg
18%
Thiamine
Raw Collards have 0.21432222 mg of Vitamin B1 per 14 ounces, which is 18% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1
Vitamin B20.52 mg
39.7%
Riboflavin
Raw Collards have 0.5159609 mg of Vitamin B2 per 14 ounces, which is 39.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2
Vitamin B32.94 mg
18.4%
Niacin, nicotinic acid, niacinamide
Raw Collards have 2.94494606 mg of Vitamin B3 per 14 ounces, which is 18.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B51.06 mg
21%
Pantothenic acid
Raw Collards have 1.05970431 mg of Vitamin B5 per 14 ounces, which is 21% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.65 mg
50.4%
Pyridoxine
Raw Collards have 0.65487345 mg of Vitamin B6 per 14 ounces, which is 50.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9512 μg
128%
Folates and Folic Acid
Raw Collards have 511.99197 μg of Vitamin B9 per 14 ounces, which is 128% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Collards have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12
Vitamin C140 mg
156%
Ascorbic acid
Raw Collards have 140.103229 mg of Vitamin C per 14 ounces, which is 156% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Collards have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D
Vitamin E8.97 mg
59.8%
Tocopherols and Tocotrienols
Raw Collards have 8.9697818 mg of Vitamin E per 14 ounces, which is 59.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1735 μg
1446%
Phytomenadione or phylloquinone
Raw Collards have 1734.819303 μg of Vitamin K per 14 ounces, which is 1446% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Collards
Calcium921 mg
92%
Raw Collards have 920.79176 mg of Calcium per 14 ounces, which is 92% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.18 mg
20.3%
Raw Collards have 0.18257078 mg of Copper per 14 ounces, which is 20.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron1.87 mg
23.3%
Raw Collards have 1.8653971 mg of Iron per 14 ounces, which is 23.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium107 mg
25.5%
Raw Collards have 107.16111 mg of Magnesium per 14 ounces, which is 25.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.6 mg
114%
Raw Collards have 2.61155594 mg of Manganese per 14 ounces, which is 114% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus99 mg
14%
Raw Collards have 99.22325 mg of Phosphorus per 14 ounces, which is 14% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium845 mg
25%
Raw Collards have 845.38209 mg of Potassium per 14 ounces, which is 25% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium5.16 μg
9.4%
Raw Collards have 5.159609 μg of Selenium per 14 ounces, which is 9.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium67.5 mg
4.5%
Raw Collards have 67.47181 mg of Sodium per 14 ounces, which is 4.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.83 mg
7.58%
Raw Collards have 0.8334753 mg of Zinc per 14 ounces, which is 7.58% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water356 g
9.6%
Raw Collards have 355.6955066 g of Water per 14 ounces, which is 9.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Raw Collards:
Minerals in 14 ounces of Raw Collards:
Macronutrients in 14 ounces of Raw Collards:



Compare Raw Collards with: