Collard Greens
Written by Med-Scope
Collard Greens
Description
Collard greens, the green leaves of a variety of kale or cabbage, Brassica oleracea acephala, common in the southern United States.
This vegetable is an excellent source of provitamin A carotenoids, calcium, vitamin C, vitamin K and niacin. It is also a good source of magnesium, potassium, folic acid, thiamine, riboflavin and vitamin B-6.
Available throughout the year, with peak supplies from December through April.Caloric Content
1 2 3 Calories: 18 13 31 Protein: 1.46 1.05 2.52 gm Carbohydrates: 3.50 2.51 6.05 gm Fiber: .53 .38 .92 gm Total fats: .20 .14 .35 gm Saturated fats: - - - gm Unsaturated fats: .0 .0 .0 gm Cholesterol: 0 0 0 mg
1. Raw - 1/2 cup chopped, 93 grams
2. Boiled, Drained - 1/2 cup chopped, 95 grams
3. Frozen, Boiled, Drained - 1/2 cup chopped, 85 gramsVitamin Content
1 2 Vitamin A: 6194 2109 IU Thiamine: .054 .016 mg Vitamin B-2: .119 .041 mg Vitamin B-6: .125 .040 mg Vitamin B-12: 0 0 mcg Biotin: - - mcg Niacin: .696 .224 mg Pantothenic Acid: .119 .040 mg Folic acid: 21.4 6.2 mcg Vitamin C: 43 9.3 mg Vitamin E: - - IU
1. Raw - 1/2 cup chopped, 93 grams
2. Boiled, Drained - 1/2 cup chopped, 95 grams
3 USRDA Vitamin A: 5084 5000 IU Thiamine: .040 1.7 mg Vitamin B-2: .098 1.7 mg Vitamin B-6: .097 2.0 mg Vitamin B-12: 0 6 mcg Biotin: - 300 mcg Niacin: .540 20 mg Pantothenic Acid: .098 10 mg Folic acid: 64.7 400 mcg Vitamin C: 22.5 60 mg Vitamin E: - 30 IU
3. Frozen, Boiled, Drained - 1/2 cup chopped, 85 gramsMineral Content
1 2 Calcium: 218 74 mg Copper: .484 .143 mg Iron: 1.16 .39 mg Magnesium: 31 10 mg Manganese: .686 .234 mg Phosphorus: 29 10 mg Potassium: 275 88 mg Selenium: - - mcg Sodium: 52 18 mg Zinc: 1.79 .61 mg
1. Raw - 1/2 cup chopped, 93 grams
2. Boiled, Drained - 1/2 cup chopped, 95 grams
3 USRDA Calcium: 179 1000 mg Copper: .047 2 mg Iron: .95 18 mg Magnesium: 26 400 mg Manganese: .564 n/a mg Phosphorus: 23 1000 mg Potassium: 214 n/a mg Selenium: - n/a mcg Sodium: 42 n/a mg Zinc: .23 15 mg
3. Frozen, Boiled, Drained - 1/2 cup chopped, 85 gramsAmino Acid Content
1 2 3 Tryptophan: .037 .013 .032 gm Threonine: .102 .037 .089 gm Isoleucine: .119 .043 .103 gm Leucine: .180 .065 .156 gm Lysine: .140 .050 .120 gm Methionine: .039 .014 .034 gm Cysteine: .030 .010 .026 gm Phenylalanine: .100 .037 .089 gm Tyrosine: .078 .029 .068 gm Valine: .143 .051 .123 gm Arginine: .149 .053 .129 gm Histidine: .056 .020 .048 gm Alanine: .125 .045 .108 gm Aspartic acid: .223 .081 .194 gm Glutamic acid: .244 .087 .211 gm Glycine: .112 .040 .097 gm Proline: .125 .045 .107 gm Serine: .093 .033 .081 gm
1. Raw - 1/2 cup chopped, 93 grams
2. Boiled, Drained - 1/2 cup chopped, 95 grams
3. Frozen, Boiled, Drained - 1/2 cup chopped, 85 gramsReferences
Kirschmann, John D. Nutrition Almanac: Nutrition Search. McGraw-Hill: New York. 1984.
Produce Availability & Merchandising Guide. The Packer. 1989.
Rosenthal, S. Fresh Food. E. P. Dutton: New York. 1978.
United States Department of Agriculture. Composition of Foods: Vegetables and Vegetable Products-Raw-Processed-Prepared. Washington D.C. 1984.
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