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Nutrients in 100 grams ofCollards

Raw Collards (Brassica oleracea var. viridis).
rawfreshwhole

Macros Ratio

ProteinsFatsCarbs
38%
17%
45%

Vitamins

100gRDA for Men 19-30 years
Collards
Vitamin A251 μg
28%
Raw Collards have 251 μg of Vitamin A per 100 grams, which is 28% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.05 mg
4.5%
Raw Collards have 0.054 mg of Thiamine per 100 grams, which is 4.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.13 mg
10%
Raw Collards have 0.13 mg of Vitamin B2 per 100 grams, which is 10% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B30.74 mg
4.64%
Raw Collards have 0.742 mg of Vitamin B3 per 100 grams, which is 4.64% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.17 mg
12.7%
Raw Collards have 0.165 mg of Vitamin B6 per 100 grams, which is 12.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Raw Collards have 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-30 years
Vitamin C35 mg
39%
Raw Collards have 35.3 mg of Vitamin C per 100 grams, which is 39% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Raw Collards have 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-30 years
Vitamin E2.26 mg
15%
Raw Collards have 2.26 mg of Vitamin E per 100 grams, which is 15% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K437 μg
364%
Raw Collards have 437.1 μg of Vitamin K per 100 grams, which is 364% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate129 μg
32%
Raw Collards have 129 μg of Folate per 100 grams, which is 32% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Collards
Calcium232 mg
23%
Raw Collards have 232 mg of Calcium per 100 grams, which is 23% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.05 mg
5.1%
Raw Collards have 0.046 mg of Copper per 100 grams, which is 5.1% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride
NA
No information available
Iron0.47 mg
5.88%
Raw Collards have 0.47 mg of Iron per 100 grams, which is 5.88% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium27 mg
6.75%
Raw Collards have 27 mg of Magnesium per 100 grams, which is 6.75% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese0.66 mg
28.6%
Raw Collards have 0.658 mg of Manganese per 100 grams, which is 28.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus25 mg
3.57%
Raw Collards have 25 mg of Phosphorus per 100 grams, which is 3.57% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium213 mg
4.53%
Raw Collards have 213 mg of Potassium per 100 grams, which is 4.53% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium1.3 μg
2.36%
Raw Collards have 1.3 μg of Selenium per 100 grams, which is 2.36% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium17 mg
1.13%
Raw Collards have 17 mg of Sodium per 100 grams, which is 1.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc0.21 mg
1.9%
Raw Collards have 0.21 mg of Zinc per 100 grams, which is 1.9% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 grams of Raw Collards:
100 grams of Collards has outstanding amounts of Vitamin K.
It is an excellent source of Vitamin A, Vitamin C and Folate. It also has a good amount of Vitamin B2, Vitamin B6 and Vitamin E. This vegetable has some Thiamine and Vitamin B3. It has no Vitamin B12 and Vitamin D.
Minerals in 100 grams of Raw Collards:
100 grams of Collards is an excellent source of Calcium and Manganese. It has some Copper, Iron, Magnesium, Phosphorus and Potassium. The product has trace amounts of Selenium, Sodium and Zinc.

Macro Nutrients

100gRDA for Men 19-30 years
Collards
Fat0.61 g
0.63%
Raw Collards have 0.61 g of Fat per 100 grams, which is 0.63% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein3.02 g
5.4%
Raw Collards have 3.02 g of Protein per 100 grams, which is 5.4% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate5.4 g
4.17%
Raw Collards have 5.42 g of Carbohydrate per 100 grams, which is 4.17% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Energy32 kcal
1.1%
Raw Collards have 32 kcal of Energy per 100 grams, which is 1.1% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Sugars0.46 g
0.63%
Raw Collards have 0.46 g of Sugars per 100 grams, which is 0.63% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber4 g
10.5%
Raw Collards have 4 g of Fiber per 100 grams, which is 10.5% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Raw Collards have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat0.06 g
0.17%
Raw Collards have 0.055 g of Saturated Fat per 100 grams, which is 0.17% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.11 g
6.75%
Raw Collards have 0.108 g of Omega 3 per 100 grams, which is 6.75% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 60.08 g
0.48%
Raw Collards have 0.082 g of Omega 6 per 100 grams, which is 0.48% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water89.6 g
2.42%
Raw Collards have 89.62 g of Water per 100 grams, which is 2.42% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 grams of Raw Collards:
100 grams of Collards has a good amount of Fiber. It has some Protein, Carbohydrate and Omega 3. It has no Fat, Sugars, Saturated Fat and Omega 6.