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

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Sweet Corn with Salt	12%	12%	76%
Cooked Frozen Chopped Collards with Salt	27%	8%	65%

Macro Nutrients

	Boiled Yellow Sweet Corn with Salt	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Energy	13% 381kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	NA	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.33g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.3g	21.7% 28g	130g per day for Men 19-50 years
Sugars	25% 18g	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	4.32% 3.14g	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	% 3.33g	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	29.2% 11g	38g per day for Men 19-50 years
Protein	24% 13.5g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Sweet Corn with Salt	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	254% 2282μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.8% 0.37mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.68mg	15.8% 2.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.14mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.4% 0.55mg	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	23% 91μg	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	24.3% 22mg	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	2.4% 0.36mg	33% 4.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	2061% 2473μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Sweet Corn with Salt	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Calcium	1.2% 12mg	83.3% 833mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	24.3% 0.22mg	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	22.3% 1.8mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	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	43.7% 306mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	29.3% 996mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	67% 1004mg	75.7% 1135mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	7.87% 291g	9.5% 351g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Boiled Yellow Sweet Corn with Salt 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 Boiled Yellow Sweet Corn with Salt vs Cooked Frozen Chopped Collards with Salt:

• 14 ounces of Boiled Yellow Sweet Corn with Salt have 2 times more Vitamin B1, 2.7 times more Vitamin B3, 6.9 times more Vitamin B5 and 1.2 times more Vitamin B6 than Cooked Frozen Chopped Collards with Salt.
• While 14 oz of Boiled Chopped Frozen Collards, drained with Salt contain 44.2 times more Vitamin A, 2 times more Vitamin B2, 3.3 times more Vitamin B9, 4.8 times more Vitamin C, 13.9 times more Vitamin E and 1558 times more Vitamin K than Boiled and Drained Yellow Sweet Corn with Salt.
• 14 ounces of Boiled Yellow Sweet Corn with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Yellow Sweet Corn with Salt 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 Boiled Yellow Sweet Corn with Salt vs Cooked Frozen Chopped Collards with Salt:

• 14 ounces of Boiled Yellow Sweet Corn with Salt have 2.9 times more Phosphorus and 2.3 times more Zinc than Cooked Frozen Chopped Collards with Salt.
• While 14 oz of Boiled Chopped Frozen Collards, drained with Salt contain 70 times more Calcium, 2.5 times more Iron, 4 times more Manganese and 7.5 times more Selenium than Boiled and Drained Yellow Sweet Corn with Salt.
• Both Boiled Yellow Sweet Corn with Salt and Cooked Frozen Chopped Collards with Salt contain similar levels of Copper, Magnesium, Potassium and Sodium per 14 ounces.
• 14 ounces of Boiled Yellow Sweet Corn with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Yellow Sweet Corn with Salt have 2.7 times more Energy, 3 times more Carbohydrate and 8 times more Sugars than Cooked Frozen Chopped Collards with Salt.
• Both Boiled Yellow Sweet Corn with Salt and Cooked Frozen Chopped Collards with Salt offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Cooked Frozen Chopped Collards with Salt provide inadequate amounts of Energy