Collards cooked and boiled without salt

Nutritional value of Collards cooked and boiled without salt
Serving Size: 1 Cup chopped, 190 g

Calories 63 Kcal. Calories from Fat 12.33 Kcal.


Proximity Amount % DV
Water 171.34 g N/D
Energy 63 Kcal N/D
Energy 260 kJ N/D
Protein 5.15 g 10.30%
Total Fat (lipid) 1.37 g 3.91%
Ash 1.39 g N/D
Carbohydrate 10.74 g 8.26%
Total dietary Fiber 7.6 g 20.00%
Soluble Fiber  3.42g N/D
Insoluble Fiber 4.18 g N/D
Total Sugars 0.76 g N/D

Minerals Amount % DV
Calcium, Ca 268 mg 26.80%
Iron, Fe 2.15 mg 26.88%
Magnesium, Mg 40 mg 9.52%
Phosphorus, P 61 mg 8.71%
Potassium, K 222 mg 4.72%
Sodium, Na 28 mg 1.87%
Zinc, Zn 0.44 mg 4.00%
Copper, Cu 0.097 mg 10.78%
Manganese, Mn 0.969 mg 42.13%
Selenium, Se 1 µg 1.82%

Vitamins Amount % DV
Water soluble Vitamins
Vitamin B1 (Thiamin) 0.076 mg 6.33%
Vitamin B2 (Riboflavin) 0.201 mg 15.46%
Vitamin B3 (Niacin) 1.092 mg 6.83%
Vitamin B5 (Pantothenic acid) 0.414 mg 8.28%
Vitamin B6 (Pyridoxine) 0.243 mg 18.69%
Vitamin B9 (Folate) 30 µg 7.50%
Folate, food 30 µg N/D
Folate, DEF 30 µg N/D
Choline 73 mg 13.27%
Vitamin C (Ascorbic acid) 34.6 mg 38.44%
Fat-soluble Vitamins  (Retinoids and Carotenoids)
Vitamin A, RAE 722 µg 103.14%
Vitamin A, IU 14440 IU N/D
Beta Carotene 8575 µg N/D
Alpha Carotene 129 µg N/D
Beta Cryptoxanthin 49 µg N/D
Betaine 0.4 mg N/D
Lutein + zeaxanthin 11774 µg N/D
Vitamin E (alpha-tocopherol) 1.67 mg 11.13%
Vitamin K (phylloquinone) 772.5 µg 643.75%

Lipids Amount % DV
Fatty acids, total saturated 0.089 g N/D
Lauric acid (dodecanoic acid) 12:00 0.004 g N/D
Myristic acid  14:00(Tetradecanoic acid) 0.004 g N/D
Palmitic acid 16:00 (Hexadecanoic acid) 0.074 g N/D
Stearic acid 18:00 (Octadecanoic acid) 0.004 g N/D
Fatty acids, total monounsaturated 0.049 g N/D
Oleic acid 18:1 (octadecenoic acid) 0.048 g N/D
Fatty acids, total polyunsaturated 0.329 g N/D
Linoleic acid 18:2 (octadecadienoic acid) 0.133 g N/D
Linolenic acid 18:3 (Octadecatrienoic acid) 0.177 g N/D
20:4 undifferentiated 0.004 g N/D

Amino Acids Amount % DV
Tryptophan 0.051 g 11.59%
Threonine 0.141 g 8.01%
Isoleucine 0.163 g 9.75%
Leucine 0.247 g 6.68%
Lysine 0.192 g 5.74%
Methionine 0.053 g N/D
Cystine 0.042 g N/D
Phenylalanine 0.142 g N/D
Tyrosine 0.106 g N/D
Valine 0.198 g 9.38%
Arginine 0.205 g N/D
Histidine 0.076 g 6.17%
Alanine 0.171 g N/D
Aspartic acid 0.306 g N/D
Glutamic acid 0.334 g N/D
Glycine 0.154 g N/D
Proline 0.171 g N/D
Serine 0.127 g N/D

*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.


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