Collards, raw

Plant foods · Vegetables · All vegetables

g
Macronutrients 91 / 100 How is this scored?

Composition

Energy

Protein 3.0 g · 12 kcal/100g
Fat 0.6 g · 5 kcal/100g
Carbs 5.4 g · 22 kcal/100g
Fiber 4.0 g
Water 90 g
Total energy 32 kcal

Macro balance aligns with EFSA guidelines (31% protein, 14% fat, 55% carbs)

Fat quality 59 / 100 How is this scored?
Total fat
0.6g
Saturated
0.1g
Monounsat.
0.0g
Polyunsat.
0.2g
Omega-6
0.08g

Saturated fat is 1.5% of energy, within the WHO limit of 10%.

Protein quality 85 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 85%
Lysine 86%
Methionine + Cysteine 87%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Leucine (85% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 49 / 100 How is this scored?

Vitamins

Vitamin A 251 µg
Vitamin C 35.3 mg
Vitamin D 0.0 µg
Vitamin E 2.3 mg
Vitamin K 437 µg
Thiamin (B1) 0.05 mg
Riboflavin (B2) 0.13 mg
Niacin (B3) 0.7 mg
Pantothenic (B5) 0.3 mg
Vitamin B6 0.17 mg
Folate (B9) 129 µg
Vitamin B12 0.00 µg

Minerals

Calcium 232 mg
Iron 0.5 mg
Magnesium 27 mg
Phosphorus 25 mg
Potassium 213 mg
Sodium 17 mg
Zinc 0.2 mg
Copper 0.05 mg
Manganese 0.66 mg
Selenium 1.3 µg

Notable source of Vitamin K (583% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.