Comparing Nutrients in 300 calories Boiled Collards VS Yellow Sweet Corn

Weight per 300 calories

• Boiled Collards: 909g
• Yellow Sweet Corn: 349g

Raw Yellow Sweet Corn has 2.6 times more energy per unit of mass than Boiled and Drained Collards, which is average in comparison to other foods. Boiled Collards having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Collards or Yellow Sweet Corn?

Macros Ratio

	Protein	Fat	Carbs
Boiled Collards	27%	16%	57%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Boiled Collards	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.75% 6.55g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	3.05% 0.049g	1.6g per day for Men 19-50 years
Omega 6	3.74% 0.64g	9.7% 1.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.5% 51.4g	50% 65.2g	130g per day for Men 19-50 years
Sugars	5% 3.64g	30% 22g	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	9.33% 6.77g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 3.1g	g per day for Men 19-50 years
Fiber	96% 36.4g	18.4% 6.98g	38g per day for Men 19-50 years
Protein	44% 24.6g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Collards	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	384% 3455μg	3.5% 31.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	14.8% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	38.6% 6.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.6% 2mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.5% 1.16mg	25% 0.32mg	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	36.4% 145μg	36.6% 147μg	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	184% 165mg	26.4% 23.7mg	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	53.3% 8mg	1.63% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3080% 3696μg	0.87% 1.05μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Collards	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	128% 1282mg	0.7% 6.98mg	1000mg per day for Men 19-50 years
Copper	51.5% 0.46mg	21% 0.19mg	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	128% 10.3mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	45.5% 191mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	202% 4.64mg	24.7% 0.57mg	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	41.6% 291mg	44.4% 310mg	700mg per day for Men 19-50 years
Potassium	31.3% 1064mg	27.7% 942mg	3400mg per day for Men 19-50 years
Selenium	8.26% 4.55μg	3.8% 2.1μg	55μg per day for Men 19-50 years
Sodium	9.1% 136mg	3.5% 52.3mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	22% 820g	7.17% 265g	3700g per day for Men 19-50 years

Boiled Collards VS Yellow Sweet Corn Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Collards or Yellow Sweet Corn?

Lets compare vitamin content per 300 calories of Boiled Collards vs Yellow Sweet Corn:

• 300 calories of Boiled Collards have 110 times more Vitamin A, 5 times more Vitamin B2, 3.6 times more Vitamin B6, 7 times more Vitamin C, 32.8 times more Vitamin E and 3532.1 times more Vitamin K than Yellow Sweet Corn.
• While 300 kcal of Raw Yellow Sweet Corn contain 1.5 times more Vitamin B1 and 1.3 times more Vitamin B5 than Boiled and Drained Collards.
• Both Boiled Collards and Yellow Sweet Corn provide similar amounts of Vitamin B3 and Vitamin B9 per 300 calories.
• 300 calories of Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Collards as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Collards vs Yellow Sweet Corn:

• 300 calories of Boiled Collards have 183.7 times more Calcium, 2.5 times more Copper, 5.7 times more Iron, 1.5 times more Magnesium, 8.2 times more Manganese, 2.2 times more Selenium, 2.6 times more Sodium, 1.3 times more Zinc and 3.1 times more Water than Yellow Sweet Corn.
• Both Boiled Collards and Yellow Sweet Corn contain similar levels of Phosphorus and Potassium per 300 calories.
• 300 calories of Yellow Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Collards have 1.4 times more Fat, 17.3 times more Omega 3, 5.2 times more Fiber and 2.2 times more Protein than Yellow Sweet Corn.
• While 300 kcal of Raw Yellow Sweet Corn contain 2.6 times more Omega 6, 1.3 times more Carbohydrate and 6 times more Sugars than Boiled and Drained Collards.
• Both Boiled Collards and Yellow Sweet Corn offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Collards provide inadequate amounts of Omega 6
• 300 calories of Yellow Sweet Corn provide inadequate amounts of Omega 3