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Collard Nutrition

Collard Greens Nutrition Packed full of goodness, collard nutrition contain specific disease fighting phytonutrients as well as other antioxidant properties.

  • Collard greens contain special compounds which appear to lessen various cancers with their powerful antioxidant properties.

  • Collard nutrition is packed full of vitamin K which helps with blood clotting and also helps to prevent postmenopausal bone loss. Vitamin K also protects against liver and prostate cancer.

  • Collards are also very high in lutein and zeaxanthin which plays a part in eye health and also helps to protect cells from free radical damage.

  • Collard nutrition is also a good source of vitamin E which helps to protect the cells from free radicals and also helps to protect against Alzheimers disease.

  • Collard greens also provide a good source of vitamin C which helps to protect the cells and tissues from free radical damage, thereby helping to prevent cancer. Vitamin C also aids in dietary iron absorption.

  • Containing high amounts of vitamin A, collard nutrition can help keep eyes healthy and also fight off viral infections.

  • One cup of collard greens contains around 11 calories.



    THE FULL NUTRITIONAL VALUE OF COLLARDS:

    Collards, raw

    Refuse: 43%  (Stems)
    Scientific Name:  Brassica oleracea var. viridis
    NDB No: 11161 (Nutrient values and weights are for edible portion)

    Nutrient Units 1.00 X 1 cup, chopped
    -------
    36g
    Proximates
    Water
    g
    32.60
    Energy
    kcal
    11
    Energy
    kJ
    45
    Protein
    g
    0.88
    Total lipid (fat)
    g
    0.15
    Ash
    g
    0.32
    Carbohydrate, by difference
    g
    2.05
    Fiber, total dietary
    g
    1.3
    Sugars, total
    g
    0.17
    Minerals
    Calcium, Ca
    mg
    52
    Iron, Fe
    mg
    0.07
    Magnesium, Mg
    mg
    3
    Phosphorus, P
    mg
    4
    Potassium, K
    mg
    61
    Sodium, Na
    mg
    7
    Zinc, Zn
    mg
    0.05
    Copper, Cu
    mg
    0.014
    Manganese, Mn
    mg
    0.099
    Selenium, Se
    mcg
    0.5
    Vitamins
    Vitamin C, total ascorbic acid
    mg
    12.7
    Thiamin
    mg
    0.019
    Riboflavin
    mg
    0.047
    Niacin
    mg
    0.267
    Pantothenic acid
    mg
    0.096
    Vitamin B-6
    mg
    0.059
    Folate, total
    mcg
    60
    Folic acid
    mcg
    0
    Folate, food
    mcg
    60
    Folate, DFE
    mcg_DFE
    60
    Choline, total
    mg
    8.4
    Betaine
    mg
    0.1
    Vitamin B-12
    mcg
    0.00
    Vitamin B-12, added
    mcg
    0.00
    Vitamin A, RAE
    mcg_RAE
    120
    Retinol
    mcg
    0
    Carotene, beta
    mcg
    1383
    Carotene, alpha
    mcg
    86
    Cryptoxanthin, beta
    mcg
    29
    Vitamin A, IU
    IU
    2400
    Lycopene
    mcg
    0
    Lutein + zeaxanthin
    mcg
    3216
    Vitamin E (alpha-tocopherol)
    mg
    0.81
    Vitamin E, added
    mg
    0.00
    Vitamin D (D2 + D3)
    mcg
    0.0
    Vitamin D
    IU
    0
    Vitamin K (phylloquinone)
    mcg
    183.9
    Lipids
    Fatty acids, total saturated
    g
    0.020
    4:0
    g
    0.000
    6:0
    g
    0.000
    8:0
    g
    0.000
    10:0
    g
    0.000
    12:0
    g
    0.001
    14:0
    g
    0.001
    16:0
    g
    0.017
    18:0
    g
    0.001
    Fatty acids, total monounsaturated
    g
    0.011
    16:1 undifferentiated
    g
    0.000
    18:1 undifferentiated
    g
    0.010
    20:1
    g
    0.000
    22:1 undifferentiated
    g
    0.000
    Fatty acids, total polyunsaturated
    g
    0.072
    18:2 undifferentiated
    g
    0.030
    18:3 undifferentiated
    g
    0.039
    18:4
    g
    0.000
    20:4 undifferentiated
    g
    0.001
    20:5 n-3 (EPA)
    g
    0.000
    22:5 n-3 (DPA)
    g
    0.000
    22:6 n-3 (DHA)
    g
    0.000
    Cholesterol
    mg
    0
    Amino acids
    Tryptophan
    g
    0.011
    Threonine
    g
    0.031
    Isoleucine
    g
    0.036
    Leucine
    g
    0.054
    Lysine
    g
    0.042
    Methionine
    g
    0.012
    Cystine
    g
    0.009
    Phenylalanine
    g
    0.031
    Tyrosine
    g
    0.024
    Valine
    g
    0.043
    Arginine
    g
    0.045
    Histidine
    g
    0.017
    Alanine
    g
    0.038
    Aspartic acid
    g
    0.067
    Glutamic acid
    g
    0.073
    Glycine
    g
    0.034
    Proline
    g
    0.038
    Serine
    g
    0.028
    Other
    Alcohol, ethyl
    g
    0.0
    Caffeine
    mg
    0
    Theobromine
    mg
    0
    USDA National Nutrient Database for Standard Reference, Release 22 (2009)

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