Comparing Nutrients in 1 pound Collards VS Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Collards	31%	14%	55%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Collards	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	5% 145kcal	13.5% 390kcal	2900kcal per day for Men 19-50 years
Fat	2.85% 2.77g	6.3% 6.12g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	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	19% 24.6g	65.2% 85g	130g per day for Men 19-50 years
Sugars	2.88% 2.1g	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	47.7% 18g	24% 9.07g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Collards	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	127% 1139μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.24mg	58.6% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	50% 8.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.2% 1.2mg	65% 3.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	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	146% 585μg	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	178% 160mg	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	68.3% 10.3mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1652% 1983μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Collards	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	105% 1052mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	26.6% 2.13mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	130% 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	16% 113mg	57.7% 404mg	700mg per day for Men 19-50 years
Potassium	28.4% 966mg	36% 1225mg	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	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	11% 407g	9.32% 345g	3700g per day for Men 19-50 years

Nutrient Comparison: Collards VS Yellow Sweet Corn per 1 lb

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

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

• 1 pound of Collards has 27.9 times more Vitamin A, 2.4 times more Vitamin B2, 1.8 times more Vitamin B6, 3.1 times more Vitamin B9, 5.2 times more Vitamin C, 32.3 times more Vitamin E and 1457 times more Vitamin K than Yellow Sweet Corn.
• While 1 lb of Raw Yellow Sweet Corn contains 2.9 times more Vitamin B1, 2.4 times more Vitamin B3 and 2.7 times more Vitamin B5 than Raw Collards.
• 1 pound of Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Collards as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Collards has 116 times more Calcium, 4 times more Manganese and 2.2 times more Selenium than Yellow Sweet Corn.
• While 1 lb of Raw Yellow Sweet Corn contains 1.4 times more Magnesium, 3.6 times more Phosphorus, 1.3 times more Potassium and 2.2 times more Zinc than Raw Collards.
• Both Collards and Yellow Sweet Corn contain similar levels of Copper, Iron and Water per one pound.
• 1 pound of Collards lack sufficient amounts of Zinc
• 1 pound of Yellow Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Collards has 7.7 times more Omega 3 and 2 times more Fiber than Yellow Sweet Corn.
• While 1 lb of Raw Yellow Sweet Corn contains 2.7 times more Energy, 5.8 times more Omega 6, 3.5 times more Carbohydrate and 13.6 times more Sugars than Raw Collards.
• Both Collards and 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 Yellow Sweet Corn provide inadequate amounts of Omega 3