Comparing Nutrients in 1 kilogram Cooked Frozen Chopped Collards with Salt VS Canned Yellow Sweet Corn with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Chopped Collards with Salt	27%	8%	65%
Canned Yellow Sweet Corn with Liquids	11%	10%	79%

Macro Nutrients

	Cooked Frozen Chopped Collards with Salt	Canned Yellow Sweet Corn with Liquids	Recommended Dietary Allowance
Energy	12.4% 360kcal	21% 610kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	7.94% 7.7g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	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	54.6% 71g	107% 139g	130g per day for Men 19-50 years
Sugars	7.86% 5.7g	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	73.7% 28g	44.7% 17g	38g per day for Men 19-50 years
Protein	53% 29.7g	35% 19.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Chopped Collards with Salt	Canned Yellow Sweet Corn with Liquids	Recommended Dietary Allowance
Vitamin A	639% 5750μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	55.3% 8.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	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	190% 760μg	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	293% 264mg	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	83.3% 12.5mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5193% 6232μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Chopped Collards with Salt	Canned Yellow Sweet Corn with Liquids	Recommended Dietary Allowance
Calcium	210% 2100mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	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	140% 11mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	288% 6.63mg	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	38.6% 270mg	65.7% 460mg	700mg per day for Men 19-50 years
Potassium	74% 2510mg	40% 1360mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	191% 2860mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	24% 885g	22.3% 826g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Chopped Collards with Salt VS Canned Yellow Sweet Corn with Liquids per 1 kg

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

• 1 kilogram of Cooked Frozen Chopped Collards with Salt has 287.5 times more Vitamin A, 3.1 times more Vitamin B1, 7.7 times more Vitamin B2, 3.1 times more Vitamin B6, 2 times more Vitamin B9, 10.2 times more Vitamin C, 41.7 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 1.4 times more Vitamin B3 and 4.5 times more Vitamin B5 than Boiled Chopped Frozen Collards, drained 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 Chopped Frozen Collards, drained 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 Cooked Frozen Chopped Collards with Salt vs Canned Yellow Sweet Corn with Liquids:

• 1 kilogram of Cooked Frozen Chopped Collards with Salt has 52.5 times more Calcium, 2 times more Copper, 3.1 times more Iron, 2 times more Magnesium, 8.1 times more Manganese, 1.8 times more Potassium, 3 times more Selenium and 23.8 times more Sodium than Canned Yellow Sweet Corn with Liquids.
• While 1 kg of Canned Yellow Sweet Corn Solids and Liquids contains 1.7 times more Phosphorus and 1.4 times more Zinc than Boiled Chopped Frozen Collards, drained with Salt.
• Both Cooked Frozen Chopped Collards with Salt and Canned Yellow Sweet Corn with Liquids contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Yellow Sweet Corn with Liquids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Chopped Collards with Salt has 1.6 times more Fiber and 1.5 times more Protein than Canned Yellow Sweet Corn with Liquids.
• While 1 kg of Canned Yellow Sweet Corn Solids and Liquids contains 1.7 times more Energy, 2 times more Carbohydrate and 7.3 times more Sugars than Boiled Chopped Frozen Collards, drained with Salt.
• 1 kilogram of Cooked Frozen Chopped Collards with Salt provide inadequate amounts of Energy