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

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Sweet Corn with Salt	12%	12%	76%
Cooked Frozen Chopped Collards with Salt	27%	8%	65%

Macro Nutrients

	Boiled Yellow Sweet Corn with Salt	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Energy	15% 435kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	NA	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.66g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.2% 95g	24.8% 32.2g	130g per day for Men 19-50 years
Sugars	28.4% 20.6g	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	4.94% 3.6g	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	% 3.8g	NA	g per day for Men 19-50 years
Sucrose	% 12.4g	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Sweet Corn with Salt	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	290% 2608μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	17.8% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.7% 7.63mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	26% 104μg	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	27.7% 25mg	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	2.72% 0.41mg	37.8% 5.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	2356% 2827μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Sweet Corn with Salt	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	24.7% 0.22mg	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	25.5% 2.04mg	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	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	50% 349mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	33.5% 1139mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	76.5% 1148mg	86.5% 1297mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	9% 333g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yellow Sweet Corn with Salt VS Cooked Frozen Chopped Collards with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Yellow Sweet Corn with Salt 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 Boiled Yellow Sweet Corn with Salt vs Cooked Frozen Chopped Collards with Salt:

• 1 pound of Boiled Yellow Sweet Corn with Salt has 2 times more Vitamin B1, 2.7 times more Vitamin B3, 6.9 times more Vitamin B5 and 1.2 times more Vitamin B6 than Cooked Frozen Chopped Collards with Salt.
• While 1 lb of Boiled Chopped Frozen Collards, drained with Salt contains 44.2 times more Vitamin A, 2 times more Vitamin B2, 3.3 times more Vitamin B9, 4.8 times more Vitamin C, 13.9 times more Vitamin E and 1558 times more Vitamin K than Boiled and Drained Yellow Sweet Corn with Salt.
• 1 pound of Boiled Yellow Sweet Corn with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Yellow Sweet Corn with Salt 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 Boiled Yellow Sweet Corn with Salt vs Cooked Frozen Chopped Collards with Salt:

• 1 pound of Boiled Yellow Sweet Corn with Salt has 2.9 times more Phosphorus and 2.3 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, 2.5 times more Iron, 4 times more Manganese and 7.5 times more Selenium than Boiled and Drained Yellow Sweet Corn with Salt.
• Both Boiled Yellow Sweet Corn with Salt and Cooked Frozen Chopped Collards with Salt contain similar levels of Copper, Magnesium, Potassium and Sodium per one pound.
• 1 pound of Boiled Yellow Sweet Corn with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Yellow Sweet Corn with Salt has 2.7 times more Energy, 3 times more Carbohydrate and 8 times more Sugars than Cooked Frozen Chopped Collards with Salt.
• Both Boiled Yellow Sweet Corn with Salt and Cooked Frozen Chopped Collards with Salt offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Cooked Frozen Chopped Collards with Salt provide inadequate amounts of Energy