Comparing Nutrients in 1 kilogram Boiled Swiss Chard with Salt VS Canned Yellow Sweet Corn with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard with Salt	30%	3%	67%
Canned Yellow Sweet Corn with Liquids	11%	10%	79%

Macro Nutrients

	Boiled Swiss Chard with Salt	Canned Yellow Sweet Corn with Liquids	Recommended Dietary Allowance
Energy	6.9% 200kcal	21% 610kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	7.94% 7.7g	97g per day for Men 19-50 years
Saturated Fat	NA	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	NA	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	NA	13.4% 2.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.8% 41.3g	107% 139g	130g per day for Men 19-50 years
Sugars	15% 11g	57.2% 41.5g	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	2.34% 1.7g	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	% 2.6g	g per day for Men 19-50 years
Sucrose	NA	% 36.5g	g per day for Men 19-50 years
Fiber	55.3% 21g	44.7% 17g	38g per day for Men 19-50 years
Protein	33.6% 19g	35% 19.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard with Salt	Canned Yellow Sweet Corn with Liquids	Recommended Dietary Allowance
Vitamin A	340% 3060μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	55.3% 8.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	28.5% 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	22.5% 90μg	95% 380μg	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	200% 180mg	29% 26mg	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	126% 19mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2728% 3273μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard with Salt	Canned Yellow Sweet Corn with Liquids	Recommended Dietary Allowance
Calcium	58% 580mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	31% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.5% 180μg	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	283% 22.6mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	205% 860mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	145% 3.34mg	35.7% 0.82mg	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	47% 330mg	65.7% 460mg	700mg per day for Men 19-50 years
Potassium	161% 5490mg	40% 1360mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	277% 4150mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	25% 927g	22.3% 826g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Swiss Chard with Salt VS Canned Yellow Sweet Corn with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Swiss Chard with Salt versus 1 kg of Canned Yellow Sweet Corn with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Swiss Chard with Salt vs Canned Yellow Sweet Corn with Liquids:

• 1 kilogram of Boiled Swiss Chard with Salt has 153 times more Vitamin A, 2.3 times more Vitamin B1, 5.7 times more Vitamin B2, 2.3 times more Vitamin B6, 6.9 times more Vitamin C, 63 times more Vitamin E and more Vitamin K than Canned Yellow Sweet Corn with Liquids.
• While 1 kg of Canned Yellow Sweet Corn Solids and Liquids contains 2.5 times more Vitamin B3, 3.2 times more Vitamin B5 and 4.2 times more Vitamin B9 than Boiled and Drained Swiss Chard with Salt.
• 1 kilogram of Canned Yellow Sweet Corn with Liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin E and Vitamin K
• Both Boiled and Drained Swiss Chard with Salt as well as Canned Yellow Sweet Corn Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Swiss Chard with Salt vs Canned Yellow Sweet Corn with Liquids:

• 1 kilogram of Boiled Swiss Chard with Salt has 14.5 times more Calcium, 5.8 times more Copper, 6.3 times more Iron, 5.7 times more Magnesium, 4.1 times more Manganese, 4 times more Potassium and 34.6 times more Sodium than Canned Yellow Sweet Corn with Liquids.
• While 1 kg of Canned Yellow Sweet Corn Solids and Liquids contains 1.4 times more Phosphorus than Boiled and Drained Swiss Chard with Salt.
• Both Boiled Swiss Chard with Salt and Canned Yellow Sweet Corn with Liquids contain similar levels of Zinc and Water per one kilogram.
• 1 kilogram of Canned Yellow Sweet Corn with Liquids lack sufficient amounts of Calcium
• Both Boiled and Drained Swiss Chard with Salt as well as Canned Yellow Sweet Corn Solids and Liquids lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Swiss Chard with Salt has 1.2 times more Fiber than Canned Yellow Sweet Corn with Liquids.
• While 1 kg of Canned Yellow Sweet Corn Solids and Liquids contains 3.1 times more Energy, 3.4 times more Carbohydrate and 3.8 times more Sugars than Boiled and Drained Swiss Chard with Salt.
• Both Boiled Swiss Chard with Salt and Canned Yellow Sweet Corn with Liquids offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Swiss Chard with Salt provide inadequate amounts of Energy