Comparing Nutrients in 1 kilogram Yellow Sweet Corn VS Boiled Collards

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Boiled Collards	27%	16%	57%

Macro Nutrients

	Yellow Sweet Corn	Boiled Collards	Recommended Dietary Allowance
Energy	29.7% 860kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	7.42% 7.2g	97g per day for Men 19-50 years
Saturated Fat	10% 3.25g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	27.8% 4.7g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	43.5% 56.5g	130g per day for Men 19-50 years
Sugars	86.3% 62.6g	5.5% 4g	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	26.8% 19.4g	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	% 34.3g	NA	g per day for Men 19-50 years
Sucrose	% 8.9g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	105% 40g	38g per day for Men 19-50 years
Protein	58.4% 32.7g	48.4% 27g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Boiled Collards	Recommended Dietary Allowance
Vitamin A	10% 90μg	422% 3800μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 17.7mg	36% 5.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	143% 7.17mg	43.6% 2.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	98% 1.28mg	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	105% 420μg	40% 160μg	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	75.6% 68mg	202% 182mg	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	4.67% 0.7mg	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	3388% 4066μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Corn	Boiled Collards	Recommended Dietary Allowance
Calcium	2% 20mg	141% 1410mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	56.7% 0.51mg	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	65% 5.2mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	222% 5.1mg	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	127% 890mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	79.4% 2700mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	20.6% 761g	24.4% 902g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Yellow Sweet Corn has 3.9 times more Vitamin B1, 3.1 times more Vitamin B3, 3.3 times more Vitamin B5 and 2.6 times more Vitamin B9 than Boiled Collards.
• While 1 kg of Boiled and Drained Collards contains 42.2 times more Vitamin A, 1.9 times more Vitamin B2, 1.4 times more Vitamin B6, 2.7 times more Vitamin C, 12.6 times more Vitamin E and 1355.3 times more Vitamin K than Raw Yellow Sweet Corn.
• 1 kilogram of Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Yellow Sweet Corn as well as Boiled and Drained Collards have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Yellow Sweet Corn has 1.8 times more Magnesium, 2.8 times more Phosphorus, 2.3 times more Potassium and 2 times more Zinc than Boiled Collards.
• While 1 kg of Boiled and Drained Collards contains 70.5 times more Calcium, 2.2 times more Iron and 3.1 times more Manganese than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Boiled Collards contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Yellow Sweet Corn lack sufficient amounts of Calcium
• Both Raw Yellow Sweet Corn as well as Boiled and Drained Collards lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Yellow Sweet Corn has 2.6 times more Energy, 6.7 times more Omega 6, 3.3 times more Carbohydrate, 15.7 times more Sugars and 1.2 times more Protein than Boiled Collards.
• While 1 kg of Boiled and Drained Collards contains 6.6 times more Omega 3 and 2 times more Fiber than Raw Yellow Sweet Corn.
• 1 kilogram of Yellow Sweet Corn provide inadequate amounts of Omega 3
• 1 kilogram of Boiled Collards provide inadequate amounts of Energy and Omega 6