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

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Collards	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	5.63% 163kcal	13.5% 390kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	6.3% 6.12g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	12.6% 2.14g	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	65.2% 85g	130g per day for Men 19-50 years
Sugars	3.57% 2.6g	39% 28.4g	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	NA	12% 8.8g	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	% 15.6g	g per day for Men 19-50 years
Sucrose	NA	% 4.04g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	24% 9.07g	38g per day for Men 19-50 years
Protein	24% 13.5g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Collards	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	290% 2608μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.8% 0.21mg	58.6% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	50% 8.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	65% 3.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.8% 0.52mg	32.4% 0.42mg	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	47.6% 191μg	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	34.3% 31mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2356% 2827μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Collards	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	95% 953mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	27.7% 0.25mg	27.2% 0.24mg	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	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	32% 0.74mg	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	57.7% 404mg	700mg per day for Men 19-50 years
Potassium	33.5% 1139mg	36% 1225mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	15% 227mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	11% 401g	9.32% 345g	3700g per day for Men 19-50 years

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

• Boiled Chopped Frozen Collards have 63.9 times more Vitamin A, 2.1 times more Vitamin B2, 1.2 times more Vitamin B6, 1.8 times more Vitamin B9, 3.9 times more Vitamin C, 17.9 times more Vitamin E and 2077.3 times more Vitamin K than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 3.3 times more Vitamin B1, 2.8 times more Vitamin B3 and 6.2 times more Vitamin B5 than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled Chopped Frozen Collards have 105 times more Calcium, 2.2 times more Iron, 4.1 times more Manganese, 2.5 times more Selenium and 3.3 times more Sodium than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 3.3 times more Phosphorus and 1.7 times more Zinc than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards and Raw Yellow Sweet Corn have similar amounts of Copper, Magnesium, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Chopped Frozen Collards have 9.1 times more Omega 3 and 1.4 times more Fiber than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 2.4 times more Energy, 3.3 times more Fat, 5.4 times more Saturated Fat, 7.9 times more Omega 6, 2.6 times more Carbohydrate and 11 times more Sugars than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards and Raw Yellow Sweet Corn have similar amounts of Protein per 1 lb.
• Both Boiled Chopped Frozen Collards as well as Raw Yellow Sweet Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.