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

Macros Ratio

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

Macro Nutrients

	Boiled Yellow Sweet Corn	Frozen Chopped Collards	Recommended Dietary Allowance
Energy	33% 960kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	60% 0.96g	1.6g per day for Men 19-50 years
Omega 6	34.5% 5.86g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 210g	49.7% 64.6g	130g per day for Men 19-50 years
Sugars	62.6% 45.4g	NA	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	95% 36g	38g per day for Men 19-50 years
Protein	61% 34g	48% 27g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Sweet Corn	Frozen Chopped Collards	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	510% 4590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 17mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	158% 7.9mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	88.5% 1.15mg	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	183% 730μg	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	444% 400mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Sweet Corn	Frozen Chopped Collards	Recommended Dietary Allowance
Calcium	3% 30mg	201% 2010mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	59% 0.53mg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	275% 6.33mg	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	74.4% 2530mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	20% 734g	24% 895g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Yellow Sweet Corn has 1.9 times more Vitamin B1, 2.6 times more Vitamin B3, 7.2 times more Vitamin B5 and 1.2 times more Vitamin B6 than Frozen Chopped Collards.
• While 1 kg of Frozen Chopped Collards, Unprepared contains 35.3 times more Vitamin A, 1.9 times more Vitamin B2, 3.2 times more Vitamin B9 and 7.3 times more Vitamin C than Boiled and Drained Yellow Sweet Corn.
• 1 kilogram of Boiled Yellow Sweet Corn have insufficient amounts of Vitamin A
• Both Boiled and Drained Yellow Sweet Corn as well as Frozen Chopped Collards, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Yellow Sweet Corn has 2.9 times more Phosphorus and 2.4 times more Zinc than Frozen Chopped Collards.
• While 1 kg of Frozen Chopped Collards, Unprepared contains 67 times more Calcium, 2.4 times more Iron, 3.8 times more Manganese, 7 times more Selenium and 48 times more Sodium than Boiled and Drained Yellow Sweet Corn.
• Both Boiled Yellow Sweet Corn and Frozen Chopped Collards contain similar levels of Copper, Magnesium and Potassium per one kilogram.
• 1 kilogram of Boiled Yellow Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Yellow Sweet Corn has 2.9 times more Energy, 8.1 times more Omega 6, 3.2 times more Carbohydrate and 1.3 times more Protein than Frozen Chopped Collards.
• While 1 kg of Frozen Chopped Collards, Unprepared contains 5.3 times more Omega 3 and 1.5 times more Fiber than Boiled and Drained Yellow Sweet Corn.
• 1 kilogram of Boiled Yellow Sweet Corn provide inadequate amounts of Omega 3
• 1 kilogram of Frozen Chopped Collards provide inadequate amounts of Energy and Omega 6