Comparing Nutrients in 14 ounces Yellow Sweet Corn VS 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	11.8% 341kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	5.52% 5.36g	2.95% 2.86g	97g per day for Men 19-50 years
Saturated Fat	4.03% 1.3g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74.2g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	34.3% 25g	2.2% 1.6g	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	10.6% 7.7g	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	% 13.6g	NA	g per day for Men 19-50 years
Sucrose	% 3.53g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	41.8% 16g	38g per day for Men 19-50 years
Protein	23% 13g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

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

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

• 14 ounces of Yellow Sweet Corn have 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 Collards.
• While 14 oz of Boiled and Drained Collards contain 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 Raw Yellow Sweet Corn.
• 14 ounces 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 14 ounces.

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

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

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Yellow Sweet Corn have 2.6 times more Energy, 6.7 times more Omega 6, 3.3 times more Carbohydrate, 15.7 times more Sugars and 1.2 times more Protein than Boiled Collards.
• While 14 oz of Boiled and Drained Collards contain 6.6 times more Omega 3 and 2 times more Fiber than Raw Yellow Sweet Corn.
• 14 ounces of Yellow Sweet Corn provide inadequate amounts of Omega 3
• 14 ounces of Boiled Collards provide inadequate amounts of Energy and Omega 6