Comparing Nutrients in 1 kilogram Collards VS Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids

Macros Ratio

	Protein	Fat	Carbs
Collards	31%	14%	55%
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	11%	10%	79%

Macro Nutrients

	Collards	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	11% 320kcal	21% 610kcal	2900kcal per day for Men 19-50 years
Fat	6.3% 6.1g	7.94% 7.7g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	67.5% 1.08g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	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	41.7% 54.2g	107% 139g	130g per day for Men 19-50 years
Sugars	6.34% 4.6g	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	54% 30g	35% 19.5g	56g per day for Men 19-50 years

Vitamins

	Collards	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	279% 2510μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.4% 7.4mg	55.3% 8.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.4% 2.67mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	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	323% 1290μg	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	392% 353mg	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	151% 22.6mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3643% 4371μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Collards	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	232% 2320mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	58.8% 4.7mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	286% 6.6mg	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	35.7% 250mg	65.7% 460mg	700mg per day for Men 19-50 years
Potassium	62.6% 2130mg	40% 1360mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	130% 1950mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	24.2% 896g	22.3% 826g	3700g per day for Men 19-50 years

Nutrient Comparison: Collards VS Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Collards versus 1 kg of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Collards vs Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids:

• 1 kilogram of Collards has 125.5 times more Vitamin A, 3.6 times more Vitamin B1, 8.7 times more Vitamin B2, 4.5 times more Vitamin B6, 3.4 times more Vitamin B9, 13.6 times more Vitamin C, 75.3 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• While 1 kg of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids contains 2 times more Vitamin B5 than Raw Collards.
• Both Collards and Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin E and Vitamin K
• Both Raw Collards as well as Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Collards vs Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids:

• 1 kilogram of Collards has 58 times more Calcium, 1.6 times more Copper, 1.3 times more Iron, 1.8 times more Magnesium, 8 times more Manganese, 1.6 times more Potassium and 2.6 times more Selenium than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• While 1 kg of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids contains 1.8 times more Phosphorus, 11.5 times more Sodium and 1.9 times more Zinc than Raw Collards.
• Both Collards and Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids contain similar levels of Water per one kilogram.
• 1 kilogram of Collards lack sufficient amounts of Zinc
• 1 kilogram of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Collards has 15.4 times more Omega 3, 2.4 times more Fiber and 1.5 times more Protein than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• While 1 kg of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids contains 1.9 times more Energy, 2.6 times more Carbohydrate and 9 times more Sugars than Raw Collards.
• 1 kilogram of Collards provide inadequate amounts of Energy
• 1 kilogram of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids provide inadequate amounts of Omega 3
• Both Raw Collards as well as Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids provide inadequate amounts of Omega 6 in one kilogram.