Comparing Nutrients in 1 pound Cooked Frozen Chopped Collards with Salt VS Boiled Yellow Sweet Corn with Salt

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Chopped Collards with Salt	Boiled Yellow Sweet Corn with Salt	Recommended Dietary Allowance
Energy	5.63% 163kcal	15% 435kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	NA	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	NA	15.6% 2.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.8% 32.2g	73.2% 95g	130g per day for Men 19-50 years
Sugars	3.57% 2.6g	28.4% 20.6g	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	4.94% 3.6g	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	% 3.8g	g per day for Men 19-50 years
Sucrose	NA	% 12.4g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	28.6% 11g	38g per day for Men 19-50 years
Protein	24% 13.5g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Chopped Collards with Salt	Boiled Yellow Sweet Corn with Salt	Recommended Dietary Allowance
Vitamin A	290% 2608μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.8% 0.21mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	47.7% 7.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.8% 0.52mg	48.5% 0.63mg	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	86% 345μg	26% 104μg	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	133% 120mg	27.7% 25mg	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	37.8% 5.67mg	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2356% 2827μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Chopped Collards with Salt	Boiled Yellow Sweet Corn with Salt	Recommended Dietary Allowance
Calcium	95% 953mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	27.7% 0.25mg	24.7% 0.22mg	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	63.5% 5.1mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	33% 0.76mg	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	17.5% 122mg	50% 349mg	700mg per day for Men 19-50 years
Potassium	33.5% 1139mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	86.5% 1297mg	76.5% 1148mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	11% 401g	9% 333g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Frozen Chopped Collards with Salt vs Boiled Yellow Sweet Corn with Salt:

• Boiled Chopped Frozen Collards, drained with Salt have 44.2 times more Vitamin A, 2 times more Vitamin B2, 3.3 times more Vitamin B9, 4.8 times more Vitamin C, 13.9 times more Vitamin E and 1558 times more Vitamin K than Boiled and Drained Yellow Sweet Corn with Salt.
• While Boiled and Drained Yellow Sweet Corn with Salt contains 2 times more Vitamin B1, 2.7 times more Vitamin B3 and 6.9 times more Vitamin B5 than Boiled Chopped Frozen Collards, drained with Salt.
• Both Boiled Chopped Frozen Collards, drained with Salt and Boiled and Drained Yellow Sweet Corn with Salt have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled Chopped Frozen Collards, drained with Salt as well as Boiled and Drained Yellow Sweet Corn with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Frozen Chopped Collards with Salt vs Boiled Yellow Sweet Corn with Salt:

• Boiled Chopped Frozen Collards, drained with Salt have 70 times more Calcium, 2.5 times more Iron, 4 times more Manganese, 7.5 times more Selenium and 1.2 times more Water than Boiled and Drained Yellow Sweet Corn with Salt.
• While Boiled and Drained Yellow Sweet Corn with Salt contains 2.9 times more Phosphorus and 2.3 times more Zinc than Boiled Chopped Frozen Collards, drained with Salt.
• Both Boiled Chopped Frozen Collards, drained with Salt and Boiled and Drained Yellow Sweet Corn with Salt have similar amounts of Copper, Magnesium, Potassium and Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Yellow Sweet Corn with Salt contains 2.7 times more Energy, 3.7 times more Fat, 3 times more Carbohydrate and 8 times more Sugars than Boiled Chopped Frozen Collards, drained with Salt.
• Both Boiled Chopped Frozen Collards, drained with Salt and Boiled and Drained Yellow Sweet Corn with Salt have similar amounts of Fiber and Protein per 1 lb.
• Both Boiled Chopped Frozen Collards, drained with Salt as well as Boiled and Drained Yellow Sweet Corn with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.