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

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Frozen Chopped Collards	27%	8%	65%

Macro Nutrients

	Yellow Sweet Corn	Frozen Chopped Collards	Recommended Dietary Allowance
Energy	29.7% 860kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	10% 3.25g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	60% 0.96g	1.6g per day for Men 19-50 years
Omega 6	27.8% 4.7g	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	144% 187g	49.7% 64.6g	130g per day for Men 19-50 years
Sugars	86.3% 62.6g	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	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	95% 36g	38g per day for Men 19-50 years
Protein	58.4% 32.7g	48% 27g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Frozen Chopped Collards	Recommended Dietary Allowance
Vitamin A	10% 90μg	510% 4590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 17.7mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	143% 7.17mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	105% 420μg	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	75.6% 68mg	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	4.67% 0.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Corn	Frozen Chopped Collards	Recommended Dietary Allowance
Calcium	2% 20mg	201% 2010mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	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	65% 5.2mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	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	127% 890mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	79.4% 2700mg	74.4% 2530mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	20.6% 761g	24% 895g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of 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 Yellow Sweet Corn vs Frozen Chopped Collards:

• 1 kilogram of Yellow Sweet Corn has 3.1 times more Vitamin B1, 2.8 times more Vitamin B3 and 6.5 times more Vitamin B5 than Frozen Chopped Collards.
• While 1 kg of Frozen Chopped Collards, Unprepared contains 51 times more Vitamin A, 2 times more Vitamin B2, 1.7 times more Vitamin B9 and 5.9 times more Vitamin C than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Frozen Chopped Collards provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Yellow Sweet Corn have insufficient amounts of Vitamin A
• Both Raw 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 Yellow Sweet Corn vs Frozen Chopped Collards:

• 1 kilogram of Yellow Sweet Corn has 1.3 times more Magnesium, 3.3 times more Phosphorus and 1.8 times more Zinc than Frozen Chopped Collards.
• While 1 kg of Frozen Chopped Collards, Unprepared contains 100.5 times more Calcium, 2.1 times more Iron, 3.9 times more Manganese, 2.3 times more Selenium and 3.2 times more Sodium than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Frozen Chopped Collards contain similar levels of Copper, Potassium and Water per one kilogram.
• 1 kilogram of Yellow Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Yellow Sweet Corn has 2.6 times more Energy, 6.6 times more Omega 6, 2.9 times more Carbohydrate and 1.2 times more Protein than Frozen Chopped Collards.
• While 1 kg of Frozen Chopped Collards, Unprepared contains 6.9 times more Omega 3 and 1.8 times more Fiber than Raw Yellow Sweet Corn.
• 1 kilogram of Yellow Sweet Corn provide inadequate amounts of Omega 3
• 1 kilogram of Frozen Chopped Collards provide inadequate amounts of Energy and Omega 6