Comparing Nutrients in 1 kilogram Boiled Collards VS Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Boiled Collards	27%	16%	57%
Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	12%	14%	74%

Macro Nutrients

	Boiled Collards	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Energy	11.4% 330kcal	23% 670kcal	2900kcal per day for Men 19-50 years
Fat	7.42% 7.2g	12.6% 12g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	7.66% 2.45g	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	28.4% 4.83g	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	110% 143g	130g per day for Men 19-50 years
Sugars	5.5% 4g	61.2% 44.4g	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	2.5% 1.8g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 39g	g per day for Men 19-50 years
Fiber	105% 40g	52.6% 20g	38g per day for Men 19-50 years
Protein	48.4% 27g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Collards	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	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	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.75mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.6% 2.18mg	41.8% 2.1mg	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	98% 390μg	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	20% 18mg	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	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Collards	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Calcium	141% 1410mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	36.7% 0.33mg	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	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	29% 0.67mg	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	65.7% 460mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	39% 1320mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	137% 2050mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	24.4% 902g	22% 814g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Collards VS Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Collards versus 1 kg of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Collards vs Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids:

• 1 kilogram of Boiled Collards has 190 times more Vitamin A, 3.5 times more Vitamin B6, 10.1 times more Vitamin C, 9.8 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• While 1 kg of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids contains 1.7 times more Vitamin B3 and 2.4 times more Vitamin B9 than Boiled and Drained Collards.
• Both Boiled Collards and Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per one kilogram.
• 1 kilogram of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Collards as well as Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Collards vs Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids:

• 1 kilogram of Boiled Collards has 47 times more Calcium, 1.5 times more Copper, 4.2 times more Iron, 1.6 times more Magnesium and 7.6 times more Manganese than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• While 1 kg of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids contains 1.4 times more Phosphorus, 13.7 times more Sodium and 1.4 times more Zinc than Boiled and Drained Collards.
• Both Boiled Collards and Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids lack sufficient amounts of Calcium
• Both Boiled and Drained Collards as well as Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Collards has 5.2 times more Omega 3 and 2 times more Fiber than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• While 1 kg of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids contains 2 times more Energy, 6.9 times more Omega 6, 2.5 times more Carbohydrate and 11.1 times more Sugars than Boiled and Drained Collards.
• Both Boiled Collards and Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Collards provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids provide inadequate amounts of Omega 3