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

Macros Ratio

	Protein	Fat	Carbs
Boiled Collards with Salt	27%	16%	57%
Canned Yellow Sweet Corn with Liquids	11%	10%	79%

Macro Nutrients

	Boiled Collards with Salt	Canned Yellow Sweet Corn with Liquids	Recommended Dietary Allowance
Energy	11.4% 330kcal	21% 610kcal	2900kcal per day for Men 19-50 years
Fat	7.42% 7.2g	7.94% 7.7g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	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	43.5% 56.5g	107% 139g	130g per day for Men 19-50 years
Sugars	NA	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	105% 40g	44.7% 17g	38g per day for Men 19-50 years
Protein	48.4% 27g	35% 19.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Collards with Salt	Canned Yellow Sweet Corn with Liquids	Recommended Dietary Allowance
Vitamin A	422% 3800μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.75mg	55.3% 8.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.6% 2.18mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.28mg	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	40% 160μg	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	202% 182mg	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	58.7% 8.8mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3388% 4066μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Collards with Salt	Canned Yellow Sweet Corn with Liquids	Recommended Dietary Allowance
Calcium	141% 1410mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	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	141% 11.3mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	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	45.7% 320mg	65.7% 460mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	40% 1360mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	168% 2520mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	24.4% 902g	22.3% 826g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled Collards 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 Collards with Salt vs Canned Yellow Sweet Corn with Liquids:

• 1 kilogram of Boiled Collards with Salt has 190 times more Vitamin A, 2.7 times more Vitamin B1, 7.1 times more Vitamin B2, 3.5 times more Vitamin B6, 7 times more Vitamin C, 29.3 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 1.5 times more Vitamin B3, 2.4 times more Vitamin B5 and 2.4 times more Vitamin B9 than Boiled and Drained Collards 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 Collards 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 Collards with Salt vs Canned Yellow Sweet Corn with Liquids:

• 1 kilogram of Boiled Collards with Salt has 35.3 times more Calcium, 1.8 times more Copper, 3.1 times more Iron, 1.4 times more Magnesium, 6.2 times more Manganese and 21 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 and 1.7 times more Zinc than Boiled and Drained Collards with Salt.
• Both Boiled Collards with Salt and Canned Yellow Sweet Corn with Liquids contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Canned Yellow Sweet Corn with Liquids lack sufficient amounts of Calcium
• Both Boiled and Drained Collards 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 Collards with Salt has 13.3 times more Omega 3, 2.4 times more Fiber and 1.4 times more Protein than Canned Yellow Sweet Corn with Liquids.
• While 1 kg of Canned Yellow Sweet Corn Solids and Liquids contains 1.8 times more Energy and 2.5 times more Carbohydrate than Boiled and Drained Collards with Salt.
• 1 kilogram of Boiled Collards with Salt provide inadequate amounts of Energy
• 1 kilogram of Canned Yellow Sweet Corn with Liquids provide inadequate amounts of Omega 3
• Both Boiled and Drained Collards with Salt as well as Canned Yellow Sweet Corn Solids and Liquids provide inadequate amounts of Omega 6 in one kilogram.