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

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Cooked Chopped Frozen Collards	27%	8%	65%

Macro Nutrients

	Yellow Sweet Corn	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Energy	13.5% 390kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	6.3% 6.12g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.47g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 85g	24.8% 32.2g	130g per day for Men 19-50 years
Sugars	39% 28.4g	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	12% 8.8g	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	% 15.6g	NA	g per day for Men 19-50 years
Sucrose	% 4.04g	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	26.5% 15g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	290% 2608μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.6% 0.7mg	17.8% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8.03mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.25mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	47.6% 191μg	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	34.3% 31mg	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	1.13% 1.36μg	2356% 2827μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Corn	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	95% 953mg	1000mg per day for Men 19-50 years
Copper	27.2% 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	29.5% 2.36mg	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	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	57.7% 404mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	36% 1225mg	33.5% 1139mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	15% 227mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	9.32% 345g	11% 401g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Yellow Sweet Corn has 3.3 times more Vitamin B1, 2.8 times more Vitamin B3 and 6.2 times more Vitamin B5 than Cooked Chopped Frozen Collards.
• While 1 lb of Boiled Chopped Frozen Collards contains 63.9 times more Vitamin A, 2.1 times more Vitamin B2, 1.8 times more Vitamin B9, 3.9 times more Vitamin C, 17.9 times more Vitamin E and 2077.3 times more Vitamin K than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Cooked Chopped Frozen Collards provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Yellow Sweet Corn as well as Boiled Chopped Frozen Collards have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Yellow Sweet Corn has 1.2 times more Magnesium, 3.3 times more Phosphorus and 1.7 times more Zinc than Cooked Chopped Frozen Collards.
• While 1 lb of Boiled Chopped Frozen Collards contains 105 times more Calcium, 2.2 times more Iron, 4.1 times more Manganese, 2.5 times more Selenium and 3.3 times more Sodium than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Cooked Chopped Frozen Collards contain similar levels of Copper, Potassium and Water per one pound.
• 1 pound of Yellow Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Yellow Sweet Corn has 2.4 times more Energy, 7.9 times more Omega 6, 2.6 times more Carbohydrate and 11 times more Sugars than Cooked Chopped Frozen Collards.
• While 1 lb of Boiled Chopped Frozen Collards contains 9.1 times more Omega 3 and 1.4 times more Fiber than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Cooked Chopped Frozen Collards offer comparable quantities of Protein per one pound.
• 1 pound of Yellow Sweet Corn provide inadequate amounts of Omega 3
• 1 pound of Cooked Chopped Frozen Collards provide inadequate amounts of Energy and Omega 6