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

Macros Ratio

	Protein	Fat	Carbs
Collards	31%	14%	55%
Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	12%	14%	74%

Macro Nutrients

	Collards	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Energy	5% 145kcal	10.5% 304kcal	2900kcal per day for Men 19-50 years
Fat	2.85% 2.77g	5.7% 5.53g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	3.47% 1.1g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	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% 24.6g	50% 65g	130g per day for Men 19-50 years
Sugars	2.88% 2.1g	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	24.5% 13.7g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Collards	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Vitamin A	127% 1139μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.24mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	28.5% 4.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.2% 1.2mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	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	146% 585μg	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	178% 160mg	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	68.3% 10.3mg	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1652% 1983μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Collards	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Calcium	105% 1052mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	26.6% 2.13mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	130% 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	16% 113mg	30% 209mg	700mg per day for Men 19-50 years
Potassium	28.4% 966mg	17.6% 599mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	62% 930mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	11% 407g	10% 369g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of 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 Collards vs Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids:

• 1 pound of Collards has 125.5 times more Vitamin A, 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B5, 4.5 times more Vitamin B6, 3.3 times more Vitamin B9, 19.6 times more Vitamin C, 25.1 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 1.4 times more Vitamin B3 than Raw Collards.
• 1 pound of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw 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 Collards vs Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids:

• 1 pound of Collards has 77.3 times more Calcium, 1.4 times more Copper, 1.7 times more Iron, 2.1 times more Magnesium, 9.8 times more Manganese, 1.6 times more Potassium and 2.2 times more Selenium than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• While 1 lb of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids contains 1.8 times more Phosphorus, 12.1 times more Sodium and 1.5 times more Zinc than Raw Collards.
• Both Collards and Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids contain similar levels of Water per one pound.
• 1 pound of Collards lack sufficient amounts of Zinc
• 1 pound of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Collards has 6 times more Omega 3, 2 times more Fiber and 1.3 times more Protein than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• While 1 lb of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids contains 2.1 times more Energy, 5.9 times more Omega 6, 2.6 times more Carbohydrate and 9.7 times more Sugars than Raw Collards.
• 1 pound of 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