Comparing Nutrients in 14 ounces Boiled Collards VS Yellow Sweet Corn

Macros Ratio

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

Macro Nutrients

	Boiled Collards	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	4.5% 131kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.86g	5.52% 5.36g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	4.03% 1.3g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	11% 1.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	57% 74.2g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	34.3% 25g	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	NA	10.6% 7.7g	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	NA	% 13.6g	g per day for Men 19-50 years
Sucrose	NA	% 3.53g	g per day for Men 19-50 years
Fiber	41.8% 16g	21% 7.94g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Collards	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	168% 1508μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	51.3% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	57% 2.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	28.4% 0.37mg	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	16% 63.5μg	41.7% 167μg	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	80.3% 72.2mg	30% 27mg	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	23.3% 3.5mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1345% 1614μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Collards	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	56% 560mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	22.5% 0.2mg	24% 0.21mg	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	56% 4.5mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	28% 0.65mg	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	18% 127mg	50.5% 353mg	700mg per day for Men 19-50 years
Potassium	13.7% 464mg	31.5% 1072mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	9.67% 358g	8.16% 302g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Collards VS Yellow Sweet Corn per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Collards versus 14 oz of Yellow Sweet Corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Collards vs Yellow Sweet Corn:

• 14 ounces of Boiled Collards have 42.2 times more Vitamin A, 1.9 times more Vitamin B2, 1.4 times more Vitamin B6, 2.7 times more Vitamin C, 12.6 times more Vitamin E and 1355.3 times more Vitamin K than Yellow Sweet Corn.
• While 14 oz of Raw Yellow Sweet Corn contain 3.9 times more Vitamin B1, 3.1 times more Vitamin B3, 3.3 times more Vitamin B5 and 2.6 times more Vitamin B9 than Boiled and Drained Collards.
• 14 ounces of Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Collards as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Collards vs Yellow Sweet Corn:

• 14 ounces of Boiled Collards have 70.5 times more Calcium, 2.2 times more Iron and 3.1 times more Manganese than Yellow Sweet Corn.
• While 14 oz of Raw Yellow Sweet Corn contain 1.8 times more Magnesium, 2.8 times more Phosphorus, 2.3 times more Potassium and 2 times more Zinc than Boiled and Drained Collards.
• Both Boiled Collards and Yellow Sweet Corn contain similar levels of Copper and Water per 14 ounces.
• 14 ounces of Yellow Sweet Corn lack sufficient amounts of Calcium
• Both Boiled and Drained Collards as well as Raw Yellow Sweet Corn lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Collards have 6.6 times more Omega 3 and 2 times more Fiber than Yellow Sweet Corn.
• While 14 oz of Raw Yellow Sweet Corn contain 2.6 times more Energy, 6.7 times more Omega 6, 3.3 times more Carbohydrate and 15.7 times more Sugars than Boiled and Drained Collards.
• Both Boiled Collards and Yellow Sweet Corn offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Boiled Collards provide inadequate amounts of Energy and Omega 6
• 14 ounces of Yellow Sweet Corn provide inadequate amounts of Omega 3