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Collard Nutrition
the nutritional value of collards and full collard nutrition information...
Packed full of nutrition, collard greens 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.
Collards are 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 greens can help to 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, rawRefuse: 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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