Comparing Nutrients in 1 kilogram Collards VS Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Collards	31%	14%	55%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Collards	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	11% 320kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	6.3% 6.1g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	10% 3.25g	32g per day for Men 19-50 years
Omega 3	67.5% 1.08g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	27.8% 4.7g	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	144% 187g	130g per day for Men 19-50 years
Sugars	6.34% 4.6g	86.3% 62.6g	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	26.8% 19.4g	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	% 34.3g	g per day for Men 19-50 years
Sucrose	NA	% 8.9g	g per day for Men 19-50 years
Fiber	105% 40g	52.6% 20g	38g per day for Men 19-50 years
Protein	54% 30g	58.4% 32.7g	56g per day for Men 19-50 years

Vitamins

	Collards	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	279% 2510μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.4% 7.4mg	111% 17.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.4% 2.67mg	143% 7.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	71.5% 0.93mg	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	105% 420μg	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	75.6% 68mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3643% 4371μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Collards	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	232% 2320mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	60% 0.54mg	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	58.8% 4.7mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	286% 6.6mg	71% 1.63mg	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	127% 890mg	700mg per day for Men 19-50 years
Potassium	62.6% 2130mg	79.4% 2700mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	24.2% 896g	20.6% 761g	3700g per day for Men 19-50 years

Nutrient Comparison: Collards VS Yellow Sweet Corn per 1 kg

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

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

• 1 kilogram of Collards has 27.9 times more Vitamin A, 2.4 times more Vitamin B2, 1.8 times more Vitamin B6, 3.1 times more Vitamin B9, 5.2 times more Vitamin C, 32.3 times more Vitamin E and 1457 times more Vitamin K than Yellow Sweet Corn.
• While 1 kg of Raw Yellow Sweet Corn contains 2.9 times more Vitamin B1, 2.4 times more Vitamin B3 and 2.7 times more Vitamin B5 than Raw Collards.
• 1 kilogram of Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Collards as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Collards has 116 times more Calcium, 4 times more Manganese and 2.2 times more Selenium than Yellow Sweet Corn.
• While 1 kg of Raw Yellow Sweet Corn contains 1.4 times more Magnesium, 3.6 times more Phosphorus, 1.3 times more Potassium and 2.2 times more Zinc than Raw Collards.
• Both Collards and Yellow Sweet Corn contain similar levels of Copper, Iron and Water per one kilogram.
• 1 kilogram of Collards lack sufficient amounts of Zinc
• 1 kilogram of Yellow Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Collards has 7.7 times more Omega 3 and 2 times more Fiber than Yellow Sweet Corn.
• While 1 kg of Raw Yellow Sweet Corn contains 2.7 times more Energy, 5.8 times more Omega 6, 3.5 times more Carbohydrate and 13.6 times more Sugars than Raw Collards.
• Both Collards and Yellow Sweet Corn offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Collards provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Yellow Sweet Corn provide inadequate amounts of Omega 3