Comparing Nutrients in 1 pound Yellow Sweet Corn VS Collards

Macros Ratio

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

Macro Nutrients

	Yellow Sweet Corn	Collards	Recommended Dietary Allowance
Energy	13.5% 390kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	6.3% 6.12g	2.85% 2.77g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.47g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	2.2% 0.37g	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	19% 24.6g	130g per day for Men 19-50 years
Sugars	39% 28.4g	2.88% 2.1g	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	47.7% 18g	38g per day for Men 19-50 years
Protein	26.5% 15g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Collards	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	127% 1139μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.6% 0.7mg	20.4% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8.03mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.25mg	24.2% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	57.6% 0.75mg	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	146% 585μg	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	178% 160mg	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	68.3% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	1652% 1983μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Corn	Collards	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	105% 1052mg	1000mg per day for Men 19-50 years
Copper	27.2% 0.24mg	23% 0.21mg	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	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	130% 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	16% 113mg	700mg per day for Men 19-50 years
Potassium	36% 1225mg	28.4% 966mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9.32% 345g	11% 407g	3700g per day for Men 19-50 years

Nutrient Comparison: Yellow Sweet Corn VS Collards per 1 lb

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

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

• 1 pound of Yellow Sweet Corn has 2.9 times more Vitamin B1, 2.4 times more Vitamin B3 and 2.7 times more Vitamin B5 than Collards.
• While 1 lb of Raw Collards contains 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 Raw Yellow Sweet Corn.
• 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 Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

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

Comparison of macro-nutrients per 1 pound:

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