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

Macros Ratio

	Protein	Fat	Carbs
Boiled Collards with Salt	27%	16%	57%
Boiled Yellow Sweet Corn with Salt	12%	12%	76%

Macro Nutrients

	Boiled Collards with Salt	Boiled Yellow Sweet Corn with Salt	Recommended Dietary Allowance
Energy	11.4% 330kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	7.42% 7.2g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	34.5% 5.86g	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	161% 210g	130g per day for Men 19-50 years
Sugars	NA	62.6% 45.4g	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	11% 7.9g	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	% 8.4g	g per day for Men 19-50 years
Sucrose	NA	% 27.4g	g per day for Men 19-50 years
Fiber	105% 40g	63% 24g	38g per day for Men 19-50 years
Protein	48.4% 27g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Boiled Collards with Salt	Boiled Yellow Sweet Corn with Salt	Recommended Dietary Allowance
Vitamin A	422% 3800μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.75mg	105% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.6% 2.18mg	158% 7.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.28mg	107% 1.4mg	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	57.5% 230μg	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	61% 55mg	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	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3388% 4066μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Collards with Salt	Boiled Yellow Sweet Corn with Salt	Recommended Dietary Allowance
Calcium	141% 1410mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	54.4% 0.49mg	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	141% 11.3mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	72.6% 1.67mg	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	110% 770mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	168% 2520mg	169% 2530mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	24.4% 902g	20% 734g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 kilogram of Boiled Collards with Salt vs Boiled Yellow Sweet Corn with Salt:

• 1 kilogram of Boiled Collards with Salt has 29.2 times more Vitamin A, 1.9 times more Vitamin B2, 3.3 times more Vitamin C, 9.8 times more Vitamin E and 1016.5 times more Vitamin K than Boiled Yellow Sweet Corn with Salt.
• While 1 kg of Boiled and Drained Yellow Sweet Corn with Salt contains 2.3 times more Vitamin B1, 2.9 times more Vitamin B3, 3.6 times more Vitamin B5 and 1.4 times more Vitamin B9 than Boiled and Drained Collards with Salt.
• Both Boiled Collards with Salt and Boiled Yellow Sweet Corn with Salt provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Yellow Sweet Corn with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Collards with Salt as well as Boiled and Drained Yellow Sweet Corn with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Collards with Salt vs Boiled Yellow Sweet Corn with Salt:

• 1 kilogram of Boiled Collards with Salt has 47 times more Calcium, 2.5 times more Iron, 3.1 times more Manganese and 1.2 times more Water than Boiled Yellow Sweet Corn with Salt.
• While 1 kg of Boiled and Drained Yellow Sweet Corn with Salt contains 2.4 times more Phosphorus, 1.9 times more Potassium and 2.7 times more Zinc than Boiled and Drained Collards with Salt.
• Both Boiled Collards with Salt and Boiled Yellow Sweet Corn with Salt contain similar levels of Copper, Magnesium and Sodium per one kilogram.
• 1 kilogram of Boiled Yellow Sweet Corn with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Collards with Salt as well as Boiled and Drained Yellow Sweet Corn with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Collards with Salt has 5.2 times more Omega 3 and 1.7 times more Fiber than Boiled Yellow Sweet Corn with Salt.
• While 1 kg of Boiled and Drained Yellow Sweet Corn with Salt contains 2.9 times more Energy, 8.4 times more Omega 6, 3.7 times more Carbohydrate and 1.3 times more Protein than Boiled and Drained Collards with Salt.
• 1 kilogram of Boiled Collards with Salt provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Boiled Yellow Sweet Corn with Salt provide inadequate amounts of Omega 3