Comparing Nutrients in 100 calories Yellow Sweet Corn VS Boiled Collards

Weight per 100 calories

• Yellow Sweet Corn: 116g
• Boiled Collards: 303g

Yellow Sweet Corn has 2.6 times more energy per 100g than Boiled Collards. It has average energy density when compared to other foods. Boiled and Drained Collards having low energy density.

Discover which food has more nutrients per 100 calories - Yellow Sweet Corn or Boiled Collards?

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Boiled Collards	27%	16%	57%

Macro Nutrients

	Yellow Sweet Corn	Boiled Collards	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.57g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	3.23% 0.55g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	13% 17g	130g per day for Men 19-50 years
Sugars	10% 7.28g	1.67% 1.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	3.1% 2.26g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 1.03g	NA	g per day for Men 19-50 years
Fiber	6.1% 2.33g	32% 12g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	14.7% 8.2g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Boiled Collards	Recommended Dietary Allowance
Vitamin A	1.16% 10.5μg	128% 1152μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.3% 0.11mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.2% 49μg	12% 48.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.8% 7.9mg	61.3% 55mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.54% 0.081mg	17.8% 2.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.29% 0.35μg	1027% 1232μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Corn	Boiled Collards	Recommended Dietary Allowance
Calcium	0.23% 2.33mg	42.7% 427mg	1000mg per day for Men 19-50 years
Copper	6.98% 0.063mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	7.56% 0.6mg	43% 3.42mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	15% 63.6mg	420mg per day for Men 19-50 years
Manganese	8.24% 0.19mg	67% 1.55mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14.8% 103mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	9.23% 314mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	2.75% 1.5μg	55μg per day for Men 19-50 years
Sodium	1.16% 17.4mg	3.03% 45.5mg	1500mg per day for Men 19-50 years
Zinc	4.86% 0.53mg	6.34% 0.7mg	11mg per day for Men 19-50 years
Water	2.4% 88.4g	7.4% 273g	3700g per day for Men 19-50 years

Yellow Sweet Corn VS Boiled Collards Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Yellow Sweet Corn or Boiled Collards?

Lets compare vitamin content per 100 calories of Yellow Sweet Corn vs Boiled Collards:

• 100 calories of Yellow Sweet Corn have 1.5 times more Vitamin B1 and 1.3 times more Vitamin B5 than Boiled Collards.
• While 100 kcal of Boiled and Drained Collards contain 110 times more Vitamin A, 5 times more Vitamin B2, 3.6 times more Vitamin B6, 7 times more Vitamin C, 32.8 times more Vitamin E and 3532.1 times more Vitamin K than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Boiled Collards provide similar amounts of Vitamin B3 and Vitamin B9 per 100 calories.
• 100 calories of Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Yellow Sweet Corn as well as Boiled and Drained Collards have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Yellow Sweet Corn vs Boiled Collards:

• 100 kcal of Boiled and Drained Collards contain 183.7 times more Calcium, 2.5 times more Copper, 5.7 times more Iron, 1.5 times more Magnesium, 8.2 times more Manganese, 2.2 times more Selenium, 2.6 times more Sodium, 1.3 times more Zinc and 3.1 times more Water than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Boiled Collards contain similar levels of Phosphorus and Potassium per 100 calories.
• 100 calories of Yellow Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Yellow Sweet Corn have 2.6 times more Omega 6, 1.3 times more Carbohydrate and 6 times more Sugars than Boiled Collards.
• While 100 kcal of Boiled and Drained Collards contain 1.4 times more Fat, 17.3 times more Omega 3, 5.2 times more Fiber and 2.2 times more Protein than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Boiled Collards offer comparable quantities of Energy per 100 calories.
• 100 calories of Yellow Sweet Corn provide inadequate amounts of Omega 3
• 100 calories of Boiled Collards provide inadequate amounts of Omega 6