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 grams
Vitamin 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 grams
Mineral 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 grams
Amino 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 grams
References
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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