Comparing Nutrients in 14 ounces Canned Yellow Sweet Corn with Liquids VS Cooked Frozen Chopped Collards with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Yellow Sweet Corn with Liquids	11%	10%	79%
Cooked Frozen Chopped Collards with Salt	27%	8%	65%

Macro Nutrients

	Canned Yellow Sweet Corn with Liquids	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Energy	8.35% 242kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	NA	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.3% 55g	21.7% 28g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	3.12% 2.26g	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	0.93% 0.67g	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	% 1.03g	NA	g per day for Men 19-50 years
Sucrose	% 14.5g	NA	g per day for Men 19-50 years
Fiber	17.8% 6.75g	29.2% 11g	38g per day for Men 19-50 years
Protein	14% 7.74g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Canned Yellow Sweet Corn with Liquids	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	254% 2282μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	15.8% 2.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	35% 0.45mg	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	37.7% 151μg	75.4% 302μg	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	11.5% 10.3mg	116% 105mg	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	0.79% 0.12mg	33% 4.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2061% 2473μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Yellow Sweet Corn with Liquids	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Calcium	1.6% 16mg	83.3% 833mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	24.3% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	1.8% 71.4μg	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	18% 1.43mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	114% 2.63mg	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	26% 183mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	29.3% 996mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	75.7% 1135mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	8.86% 328g	9.5% 351g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Yellow Sweet Corn with Liquids VS Cooked Frozen Chopped Collards with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Yellow Sweet Corn with Liquids versus 14 oz of Cooked Frozen Chopped Collards with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Yellow Sweet Corn with Liquids vs Cooked Frozen Chopped Collards with Salt:

• 14 ounces of Canned Yellow Sweet Corn with Liquids have 1.4 times more Vitamin B3 and 4.5 times more Vitamin B5 than Cooked Frozen Chopped Collards with Salt.
• While 14 oz of Boiled Chopped Frozen Collards, drained with Salt contain 287.5 times more Vitamin A, 3.1 times more Vitamin B1, 7.7 times more Vitamin B2, 3.1 times more Vitamin B6, 2 times more Vitamin B9, 10.2 times more Vitamin C, 41.7 times more Vitamin E and more Vitamin K than Canned Yellow Sweet Corn Solids and Liquids.
• 14 ounces of Canned Yellow Sweet Corn with Liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin E and Vitamin K
• Both Canned Yellow Sweet Corn Solids and Liquids as well as Boiled Chopped Frozen Collards, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Yellow Sweet Corn with Liquids vs Cooked Frozen Chopped Collards with Salt:

• 14 ounces of Canned Yellow Sweet Corn with Liquids have 1.7 times more Phosphorus and 1.4 times more Zinc than Cooked Frozen Chopped Collards with Salt.
• While 14 oz of Boiled Chopped Frozen Collards, drained with Salt contain 52.5 times more Calcium, 2 times more Copper, 3.1 times more Iron, 2 times more Magnesium, 8.1 times more Manganese, 1.8 times more Potassium, 3 times more Selenium and 23.8 times more Sodium than Canned Yellow Sweet Corn Solids and Liquids.
• Both Canned Yellow Sweet Corn with Liquids and Cooked Frozen Chopped Collards with Salt contain similar levels of Water per 14 ounces.
• 14 ounces of Canned Yellow Sweet Corn with Liquids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Yellow Sweet Corn with Liquids have 1.7 times more Energy, 2 times more Carbohydrate and 7.3 times more Sugars than Cooked Frozen Chopped Collards with Salt.
• While 14 oz of Boiled Chopped Frozen Collards, drained with Salt contain 1.6 times more Fiber and 1.5 times more Protein than Canned Yellow Sweet Corn Solids and Liquids.
• 14 ounces of Cooked Frozen Chopped Collards with Salt provide inadequate amounts of Energy