Comparing Nutrients in 1 pound Collards VS Boiled Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Collards	31%	14%	55%
Boiled Yellow Sweet Corn	12%	12%	76%

Macro Nutrients

	Collards	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Energy	5% 145kcal	15% 435kcal	2900kcal per day for Men 19-50 years
Fat	2.85% 2.77g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	2.8% 0.89g	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	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	19% 24.6g	73.2% 95g	130g per day for Men 19-50 years
Sugars	2.88% 2.1g	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	47.7% 18g	28.6% 11g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Collards	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	127% 1139μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.24mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	47.7% 7.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.2% 1.2mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	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	146% 585μg	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	178% 160mg	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	68.3% 10.3mg	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1652% 1983μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Collards	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	105% 1052mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	26.6% 2.13mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	130% 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	16% 113mg	50% 349mg	700mg per day for Men 19-50 years
Potassium	28.4% 966mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	11% 407g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Collards VS Boiled Yellow Sweet Corn per 1 lb

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

Lets compare vitamin content per 1 pound of Collards vs Boiled Yellow Sweet Corn:

• 1 pound of Collards has 19.3 times more Vitamin A, 2.3 times more Vitamin B2, 5.6 times more Vitamin B9, 6.4 times more Vitamin C, 25.1 times more Vitamin E and 1092.8 times more Vitamin K than Boiled Yellow Sweet Corn.
• While 1 lb of Boiled and Drained Yellow Sweet Corn contains 1.7 times more Vitamin B1, 2.3 times more Vitamin B3 and 3 times more Vitamin B5 than Raw Collards.
• Both Collards and Boiled Yellow Sweet Corn provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Boiled Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Collards as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Collards vs Boiled Yellow Sweet Corn:

• 1 pound of Collards has 77.3 times more Calcium, 3.9 times more Manganese, 6.5 times more Selenium and 1.2 times more Water than Boiled Yellow Sweet Corn.
• While 1 lb of Boiled and Drained Yellow Sweet Corn contains 3.1 times more Phosphorus and 3 times more Zinc than Raw Collards.
• Both Collards and Boiled Yellow Sweet Corn contain similar levels of Copper, Iron, Magnesium and Potassium per one pound.
• 1 pound of Collards lack sufficient amounts of Zinc
• 1 pound of Boiled Yellow Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Collards has 6 times more Omega 3 and 1.7 times more Fiber than Boiled Yellow Sweet Corn.
• While 1 lb of Boiled and Drained Yellow Sweet Corn contains 3 times more Energy, 7.1 times more Omega 6, 3.9 times more Carbohydrate and 9.9 times more Sugars than Raw Collards.
• Both Collards and Boiled Yellow Sweet Corn offer comparable quantities of Protein per one pound.
• 1 pound of Collards provide inadequate amounts of Energy and Omega 6
• 1 pound of Boiled Yellow Sweet Corn provide inadequate amounts of Omega 3