Comparing Nutrients in 1 pound Canned Corn, Sweet, Yellow, Cream Style, No Salt Added VS Cooked Frozen Chopped Collards with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Cream Style, No Salt Added	8%	5%	87%
Cooked Frozen Chopped Collards with Salt	27%	8%	65%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Cream Style, No Salt Added	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Energy	11.3% 327kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	NA	1.6g per day for Men 19-50 years
Omega 6	5.15% 0.88g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.3% 82.2g	24.8% 32.2g	130g per day for Men 19-50 years
Sugars	20.2% 14.7g	3.57% 2.6g	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	1.44% 1.04g	NA	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	14% 7.9g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Cream Style, No Salt Added	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Vitamin A	2% 18μg	290% 2608μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	17.8% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.2% 4.35mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	39.8% 0.52mg	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	51% 204μg	86% 345μg	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	23% 21mg	133% 120mg	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	2.1% 0.32mg	37.8% 5.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2356% 2827μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Cream Style, No Salt Added	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	95% 953mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	27.7% 0.25mg	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	21.5% 1.72mg	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	131% 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	33% 231mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	18% 608mg	33.5% 1139mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	86.5% 1297mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	9.65% 357g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, Yellow, Cream Style, No Salt Added VS Cooked Frozen Chopped Collards with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Corn, Sweet, Yellow, Cream Style, No Salt Added versus 1 lb of Cooked Frozen Chopped Collards with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Corn, Sweet, Yellow, Cream Style, No Salt Added vs Cooked Frozen Chopped Collards with Salt:

• 1 pound of Canned Corn, Sweet, Yellow, Cream Style, No Salt Added has 1.5 times more Vitamin B3 and 1.6 times more Vitamin B5 than Cooked Frozen Chopped Collards with Salt.
• While 1 lb of Boiled Chopped Frozen Collards, drained with Salt contains 143.8 times more Vitamin A, 1.9 times more Vitamin B1, 2.2 times more Vitamin B2, 1.8 times more Vitamin B6, 1.7 times more Vitamin B9, 5.7 times more Vitamin C, 17.9 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, Yellow, Cream Style, No Salt Added.
• 1 pound of Canned Corn, Sweet, Yellow, Cream Style, No Salt Added have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Corn, Sweet, Yellow, Cream Style, No Salt Added as well as Boiled Chopped Frozen Collards, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Corn, Sweet, Yellow, Cream Style, No Salt Added vs Cooked Frozen Chopped Collards with Salt:

• 1 pound of Canned Corn, Sweet, Yellow, Cream Style, No Salt Added has 1.9 times more Phosphorus and 2 times more Zinc than Cooked Frozen Chopped Collards with Salt.
• While 1 lb of Boiled Chopped Frozen Collards, drained with Salt contains 70 times more Calcium, 2.9 times more Iron, 1.8 times more Magnesium, 17 times more Manganese, 1.9 times more Potassium, 3.8 times more Selenium and 95.3 times more Sodium than Canned Corn, Sweet, Yellow, Cream Style, No Salt Added.
• Both Canned Corn, Sweet, Yellow, Cream Style, No Salt Added and Cooked Frozen Chopped Collards with Salt contain similar levels of Copper and Water per one pound.
• 1 pound of Canned Corn, Sweet, Yellow, Cream Style, No Salt Added lack sufficient amounts of Calcium, Manganese and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Corn, Sweet, Yellow, Cream Style, No Salt Added has 2 times more Energy, 2.6 times more Carbohydrate and 5.7 times more Sugars than Cooked Frozen Chopped Collards with Salt.
• While 1 lb of Boiled Chopped Frozen Collards, drained with Salt contains 2.3 times more Fiber and 1.7 times more Protein than Canned Corn, Sweet, Yellow, Cream Style, No Salt Added.
• 1 pound of Cooked Frozen Chopped Collards with Salt provide inadequate amounts of Energy