Comparing Nutrients in 1 pound Boiled Collards with Salt VS Canned Yellow Sweet Corn with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Collards with Salt	27%	16%	57%
Canned Yellow Sweet Corn with Liquids	11%	10%	79%

Macro Nutrients

	Boiled Collards with Salt	Canned Yellow Sweet Corn with Liquids	Recommended Dietary Allowance
Energy	5.16% 150kcal	9.54% 277kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.27g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	6.06% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.7% 25.6g	48.4% 63g	130g per day for Men 19-50 years
Sugars	NA	26% 19g	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	1.06% 0.77g	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	% 1.18g	g per day for Men 19-50 years
Sucrose	NA	% 16.6g	g per day for Men 19-50 years
Fiber	47.7% 18g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	22% 12.3g	15.8% 8.85g	56g per day for Men 19-50 years

Vitamins

	Boiled Collards with Salt	Canned Yellow Sweet Corn with Liquids	Recommended Dietary Allowance
Vitamin A	192% 1724μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.8% 0.99mg	47.4% 2.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.7% 0.58mg	13% 0.17mg	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	18% 72.6μg	43% 172μg	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	92% 82.6mg	13% 11.8mg	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	26.6% 4mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1537% 1844μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Collards with Salt	Canned Yellow Sweet Corn with Liquids	Recommended Dietary Allowance
Calcium	64% 640mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	14% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.04% 81.6μg	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	64% 5.13mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	101% 2.3mg	16% 0.37mg	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	20.7% 145mg	30% 209mg	700mg per day for Men 19-50 years
Potassium	15.6% 531mg	18% 617mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	76.2% 1143mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	11% 409g	10% 375g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Collards with Salt VS Canned Yellow Sweet Corn with Liquids per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Collards with Salt vs Canned Yellow Sweet Corn with Liquids:

• 1 pound of Boiled Collards with Salt has 190 times more Vitamin A, 2.7 times more Vitamin B1, 7.1 times more Vitamin B2, 3.5 times more Vitamin B6, 7 times more Vitamin C, 29.3 times more Vitamin E and more Vitamin K than Canned Yellow Sweet Corn with Liquids.
• While 1 lb of Canned Yellow Sweet Corn Solids and Liquids contains 1.5 times more Vitamin B3, 2.4 times more Vitamin B5 and 2.4 times more Vitamin B9 than Boiled and Drained Collards with Salt.
• 1 pound of Canned Yellow Sweet Corn with Liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin E and Vitamin K
• Both Boiled and Drained Collards with Salt as well as Canned Yellow Sweet Corn Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Collards with Salt vs Canned Yellow Sweet Corn with Liquids:

• 1 pound of Boiled Collards with Salt has 35.3 times more Calcium, 1.8 times more Copper, 3.1 times more Iron, 1.4 times more Magnesium, 6.2 times more Manganese and 21 times more Sodium than Canned Yellow Sweet Corn with Liquids.
• While 1 lb of Canned Yellow Sweet Corn Solids and Liquids contains 1.4 times more Phosphorus and 1.7 times more Zinc than Boiled and Drained Collards with Salt.
• Both Boiled Collards with Salt and Canned Yellow Sweet Corn with Liquids contain similar levels of Potassium and Water per one pound.
• 1 pound of Canned Yellow Sweet Corn with Liquids lack sufficient amounts of Calcium
• Both Boiled and Drained Collards with Salt as well as Canned Yellow Sweet Corn Solids and Liquids lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Collards with Salt has 13.3 times more Omega 3, 2.4 times more Fiber and 1.4 times more Protein than Canned Yellow Sweet Corn with Liquids.
• While 1 lb of Canned Yellow Sweet Corn Solids and Liquids contains 1.8 times more Energy and 2.5 times more Carbohydrate than Boiled and Drained Collards with Salt.
• 1 pound of Boiled Collards with Salt provide inadequate amounts of Energy
• 1 pound of Canned Yellow Sweet Corn with Liquids provide inadequate amounts of Omega 3
• Both Boiled and Drained Collards with Salt as well as Canned Yellow Sweet Corn Solids and Liquids provide inadequate amounts of Omega 6 in one pound.