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Nutrients in 5 ounces of Collards

Raw Collards (Brassica oleracea var. viridis).

Macros Ratio

Protein Fat Carbs
31%
14%
55%
5 oz ▼

Macro Nutrients

Collards
Energy45.4 kcal
1.56%
Raw Collards have 45.3592 kcal of Energy per 5 ounces, which is 1.56% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.86 g
0.89%
Raw Collards have 0.86465975 g of Fat per 5 ounces, which is 0.89% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.078 g
0.24%
Raw Collards have 0.077961125 g of Saturated Fat per 5 ounces, which is 0.24% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.15 g
9.57%
Raw Collards have 0.1530873 g of Omega 3 per 5 ounces, which is 9.57% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.12 g
0.68%
Raw Collards have 0.11623295 g of Omega 6 per 5 ounces, which is 0.68% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate7.7 g
5.9%
Raw Collards have 7.6827145 g of Carbohydrate per 5 ounces, which is 5.9% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.65 g
0.9%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Collards have 0.6520385 g of Sugars per 5 ounces, which is 0.9% 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
Fiber5.67 g
15%
Raw Collards have 5.6699 g of Fiber per 5 ounces, which is 15% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein4.3 g
7.64%
Raw Collards have 4.2807745 g of Protein per 5 ounces, which is 7.64% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Collards
Vitamin A356 μg
39.5%
RAE, retinol activity equivalents
Raw Collards have 355.786225 μg of Vitamin A per 5 ounces, which is 39.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.077 mg
6.38%
Thiamine
Raw Collards have 0.07654365 mg of Vitamin B1 per 5 ounces, which is 6.38% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.18 mg
14%
Riboflavin
Raw Collards have 0.18427175 mg of Vitamin B2 per 5 ounces, which is 14% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.05 mg
6.57%
Niacin, nicotinic acid, niacinamide
Raw Collards have 1.05176645 mg of Vitamin B3 per 5 ounces, which is 6.57% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.38 mg
7.57%
Pantothenic acid
Raw Collards have 0.378465825 mg of Vitamin B5 per 5 ounces, which is 7.57% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.23 mg
18%
Pyridoxine
Raw Collards have 0.233883375 mg of Vitamin B6 per 5 ounces, which is 18% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9183 μg
45.7%
Folates and Folic Acid
Raw Collards have 182.854275 μg of Vitamin B9 per 5 ounces, which is 45.7% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C50 mg
55.6%
Ascorbic acid
Raw Collards have 50.0368675 mg of Vitamin C per 5 ounces, which is 55.6% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3.2 mg
21.4%
Tocopherols and Tocotrienols
Raw Collards have 3.2034935 mg of Vitamin E per 5 ounces, which is 21.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K620 μg
516%
Phytomenadione or phylloquinone
Raw Collards have 619.5783225 μg of Vitamin K per 5 ounces, which is 516% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Collards
Calcium329 mg
33%
Raw Collards have 328.8542 mg of Calcium per 5 ounces, which is 33% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.065 mg
7.24%
Raw Collards have 0.06520385 mg of Copper per 5 ounces, which is 7.24% 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
Iron0.67 mg
8.33%
Raw Collards have 0.66621325 mg of Iron per 5 ounces, which is 8.33% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium38.3 mg
9.1%
Raw Collards have 38.271825 mg of Magnesium per 5 ounces, which is 9.1% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.93 mg
40.6%
Raw Collards have 0.93269855 mg of Manganese per 5 ounces, which is 40.6% 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
Phosphorus35.4 mg
5.06%
Raw Collards have 35.436875 mg of Phosphorus per 5 ounces, which is 5.06% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium302 mg
8.9%
Raw Collards have 301.922175 mg of Potassium per 5 ounces, which is 8.9% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.84 μg
3.35%
Raw Collards have 1.8427175 μg of Selenium per 5 ounces, which is 3.35% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium24 mg
1.6%
Raw Collards have 24.097075 mg of Sodium per 5 ounces, which is 1.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.3 mg
2.7%
Raw Collards have 0.29766975 mg of Zinc per 5 ounces, which is 2.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water127 g
3.43%
Raw Collards have 127.0341095 g of Water per 5 ounces, which is 3.43% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Raw Collards:
Minerals in 5 ounces of Raw Collards:
Macronutrients in 5 ounces of Raw Collards:



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