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

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Sweet Corn with Salt	12%	12%	76%
Cooked Frozen Chopped Collards with Salt	27%	8%	65%

Macro Nutrients

	Boiled Yellow Sweet Corn with Salt	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Energy	33% 960kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	NA	1.6g per day for Men 19-50 years
Omega 6	34.5% 5.86g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 210g	54.6% 71g	130g per day for Men 19-50 years
Sugars	62.6% 45.4g	7.86% 5.7g	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	11% 7.9g	NA	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	% 8.4g	NA	g per day for Men 19-50 years
Sucrose	% 27.4g	NA	g per day for Men 19-50 years
Fiber	63% 24g	73.7% 28g	38g per day for Men 19-50 years
Protein	61% 34g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Sweet Corn with Salt	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	639% 5750μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 17mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	158% 7.9mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	87.7% 1.14mg	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	57.5% 230μg	190% 760μg	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	61% 55mg	293% 264mg	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	6% 0.9mg	83.3% 12.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	5193% 6232μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Sweet Corn with Salt	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Calcium	3% 30mg	210% 2100mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	61% 0.55mg	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	56.3% 4.5mg	140% 11mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	288% 6.63mg	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	110% 770mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	74% 2510mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	169% 2530mg	191% 2860mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	20% 734g	24% 885g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Yellow Sweet Corn with Salt has 2 times more Vitamin B1, 2.7 times more Vitamin B3, 6.9 times more Vitamin B5 and 1.2 times more Vitamin B6 than Cooked Frozen Chopped Collards with Salt.
• While 1 kg of Boiled Chopped Frozen Collards, drained with Salt contains 44.2 times more Vitamin A, 2 times more Vitamin B2, 3.3 times more Vitamin B9, 4.8 times more Vitamin C, 13.9 times more Vitamin E and 1558 times more Vitamin K than Boiled and Drained Yellow Sweet Corn with Salt.
• 1 kilogram of Boiled Yellow Sweet Corn with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Yellow Sweet Corn with Salt as well as Boiled Chopped Frozen Collards, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Yellow Sweet Corn with Salt has 2.9 times more Phosphorus and 2.3 times more Zinc than Cooked Frozen Chopped Collards with Salt.
• While 1 kg of Boiled Chopped Frozen Collards, drained with Salt contains 70 times more Calcium, 2.5 times more Iron, 4 times more Manganese and 7.5 times more Selenium than Boiled and Drained Yellow Sweet Corn with Salt.
• Both Boiled Yellow Sweet Corn with Salt and Cooked Frozen Chopped Collards with Salt contain similar levels of Copper, Magnesium, Potassium and Sodium per one kilogram.
• 1 kilogram of Boiled Yellow Sweet Corn with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Yellow Sweet Corn with Salt has 2.7 times more Energy, 3 times more Carbohydrate and 8 times more Sugars than Cooked Frozen Chopped Collards with Salt.
• Both Boiled Yellow Sweet Corn with Salt and Cooked Frozen Chopped Collards with Salt offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Cooked Frozen Chopped Collards with Salt provide inadequate amounts of Energy