Comparing Nutrients in 1 pound Boiled Collards VS Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Boiled Collards	27%	16%	57%
Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	12%	14%	74%

Macro Nutrients

	Boiled Collards	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Energy	5.16% 150kcal	10.5% 304kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.27g	5.7% 5.53g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	3.47% 1.1g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	13% 2.2g	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	50% 65g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	27.8% 20g	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	1.13% 0.82g	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	% 1.27g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	47.7% 18g	24% 9.07g	38g per day for Men 19-50 years
Protein	22% 12.3g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Collards	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	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	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	28.5% 4.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.8% 0.99mg	19% 0.95mg	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	44.2% 177μg	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	9.07% 8.16mg	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	2.72% 0.41mg	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	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Calcium	64% 640mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	16.6% 0.15mg	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	64% 5.13mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	101% 2.3mg	13.2% 0.3mg	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	17.6% 599mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	62% 930mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	11% 409g	10% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Collards VS Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Collards versus 1 lb of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Collards vs Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids:

• 1 pound of Boiled Collards has 190 times more Vitamin A, 3.5 times more Vitamin B6, 10.1 times more Vitamin C, 9.8 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• While 1 lb of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids contains 1.7 times more Vitamin B3 and 2.4 times more Vitamin B9 than Boiled and Drained Collards.
• Both Boiled Collards and Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per one pound.
• 1 pound of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Collards as well as Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Collards vs Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids:

• 1 pound of Boiled Collards has 47 times more Calcium, 1.5 times more Copper, 4.2 times more Iron, 1.6 times more Magnesium and 7.6 times more Manganese than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• While 1 lb of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids contains 1.4 times more Phosphorus, 13.7 times more Sodium and 1.4 times more Zinc than Boiled and Drained Collards.
• Both Boiled Collards and Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids contain similar levels of Potassium and Water per one pound.
• 1 pound of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids lack sufficient amounts of Calcium
• Both Boiled and Drained Collards as well as Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Collards has 5.2 times more Omega 3 and 2 times more Fiber than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• While 1 lb of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids contains 2 times more Energy, 6.9 times more Omega 6, 2.5 times more Carbohydrate and 11.1 times more Sugars than Boiled and Drained Collards.
• Both Boiled Collards and Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Collards provide inadequate amounts of Energy and Omega 6
• 1 pound of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids provide inadequate amounts of Omega 3