Comparing Nutrients in 300 calories Canned Yellow Sweet Corn with Liquids VS Cooked Frozen Chopped Collards with Salt

Weight per 300 calories

• Canned Yellow Sweet Corn with Liquids: 492g
• Cooked Frozen Chopped Collards with Salt: 833g

Canned Yellow Sweet Corn with Liquids have 1.7 times more energy per 100g than Cooked Frozen Chopped Collards with Salt. It has low energy density when compared to other foods. Boiled Chopped Frozen Collards, drained with Salt having low energy density.

Discover which food has more nutrients per 300 calories - Canned Yellow Sweet Corn with Liquids or Cooked Frozen Chopped Collards with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Yellow Sweet Corn with Liquids	11%	10%	79%
Cooked Frozen Chopped Collards with Salt	27%	8%	65%

Macro Nutrients

	Canned Yellow Sweet Corn with Liquids	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	3.52% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	2.15% 0.034g	NA	1.6g per day for Men 19-50 years
Omega 6	6.57% 1.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.4% 68g	45.5% 59g	130g per day for Men 19-50 years
Sugars	28% 20.4g	6.55% 4.75g	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	1.15% 0.84g	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	% 1.28g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	22% 8.36g	61.4% 23.3g	38g per day for Men 19-50 years
Protein	17% 9.6g	44% 24.8g	56g per day for Men 19-50 years

Vitamins

	Canned Yellow Sweet Corn with Liquids	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 9.84μg	532% 4792μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.15% 0.074mg	32.6% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	73.7% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.35mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.3% 2.57mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	73% 0.95mg	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	46.7% 187μg	158% 633μg	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	14.2% 12.8mg	244% 220mg	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	0.98% 0.15mg	69.4% 10.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4328% 5193μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Yellow Sweet Corn with Liquids	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Calcium	1.97% 19.7mg	175% 1750mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	2.2% 88.5μg	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	22% 1.77mg	117% 9.33mg	8mg per day for Men 19-50 years
Magnesium	17.6% 73.8mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	17.5% 0.4mg	240% 5.53mg	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	32.3% 226mg	32% 225mg	700mg per day for Men 19-50 years
Potassium	19.7% 669mg	61.5% 2092mg	3400mg per day for Men 19-50 years
Selenium	4.47% 2.46μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	159% 2383mg	1500mg per day for Men 19-50 years
Zinc	17.4% 1.9mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	11% 406g	20% 737g	3700g per day for Men 19-50 years

Canned Yellow Sweet Corn With Liquids VS Cooked Frozen Chopped Collards With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Yellow Sweet Corn with Liquids or Cooked Frozen Chopped Collards with Salt?

Lets compare vitamin content per 300 calories of Canned Yellow Sweet Corn with Liquids vs Cooked Frozen Chopped Collards with Salt:

• 300 calories of Canned Yellow Sweet Corn with Liquids have 2.7 times more Vitamin B5 than Cooked Frozen Chopped Collards with Salt.
• While 300 kcal of Boiled Chopped Frozen Collards, drained with Salt contain 487.2 times more Vitamin A, 5.3 times more Vitamin B1, 13 times more Vitamin B2, 5.2 times more Vitamin B6, 3.4 times more Vitamin B9, 17.2 times more Vitamin C, 70.6 times more Vitamin E and more Vitamin K than Canned Yellow Sweet Corn Solids and Liquids.
• Both Canned Yellow Sweet Corn with Liquids and Cooked Frozen Chopped Collards with Salt provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Canned Yellow Sweet Corn with Liquids have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Canned Yellow Sweet Corn Solids and Liquids as well as Boiled Chopped Frozen Collards, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Yellow Sweet Corn with Liquids vs Cooked Frozen Chopped Collards with Salt:

• 300 kcal of Boiled Chopped Frozen Collards, drained with Salt contain 89 times more Calcium, 3.3 times more Copper, 5.3 times more Iron, 3.4 times more Magnesium, 13.7 times more Manganese, 3.1 times more Potassium, 5.1 times more Selenium, 40.4 times more Sodium and 1.8 times more Water than Canned Yellow Sweet Corn Solids and Liquids.
• Both Canned Yellow Sweet Corn with Liquids and Cooked Frozen Chopped Collards with Salt contain similar levels of Phosphorus and Zinc per 300 calories.
• 300 calories of Canned Yellow Sweet Corn with Liquids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Yellow Sweet Corn with Liquids have 4.3 times more Sugars than Cooked Frozen Chopped Collards with Salt.
• While 300 kcal of Boiled Chopped Frozen Collards, drained with Salt contain 2.8 times more Fiber and 2.6 times more Protein than Canned Yellow Sweet Corn Solids and Liquids.
• Both Canned Yellow Sweet Corn with Liquids and Cooked Frozen Chopped Collards with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.