Comparing Nutrients in 500 calories Canned Yellow Sweet Corn with Liquids VS Cooked Frozen Chopped Collards with Salt

Weight per 500 calories

• Canned Yellow Sweet Corn with Liquids: 820g
• Cooked Frozen Chopped Collards with Salt: 1389g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.5% 6.3g	5.87% 5.7g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	1.74% 0.56g	32g per day for Men 19-50 years
Omega 3	3.6% 0.057g	NA	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.4% 114g	76% 99g	130g per day for Men 19-50 years
Sugars	47% 34g	11% 7.9g	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	1.92% 1.4g	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	% 2.13g	NA	g per day for Men 19-50 years
Sucrose	% 30g	NA	g per day for Men 19-50 years
Fiber	36.7% 14g	102% 39g	38g per day for Men 19-50 years
Protein	28.5% 16g	73.7% 41.3g	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	1.82% 16.4μg	887% 7986μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	54.4% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.25mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.6% 4.28mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.3% 0.3mg	122% 1.6mg	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	78% 311μg	264% 1056μg	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	23.7% 21.3mg	407% 367mg	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	1.64% 0.25mg	116% 17.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7213% 8656μg	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	3.28% 32.8mg	292% 2917mg	1000mg per day for Men 19-50 years
Copper	25.5% 0.23mg	85% 0.76mg	0.9mg per day for Men 19-50 years
Fluoride	3.7% 148μg	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	37% 2.95mg	194% 15.6mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	29.2% 0.67mg	400% 9.2mg	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	54% 377mg	53.6% 375mg	700mg per day for Men 19-50 years
Potassium	32.8% 1115mg	103% 3486mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	6.56% 98mg	265% 3972mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	18.3% 677g	33.2% 1229g	3700g per day for Men 19-50 years

Canned Yellow Sweet Corn With Liquids VS Cooked Frozen Chopped Collards With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Yellow Sweet Corn with Liquids or Cooked Frozen Chopped Collards with Salt?

Lets compare vitamin content per 500 calories of Canned Yellow Sweet Corn with Liquids vs Cooked Frozen Chopped Collards with Salt:

• 500 calories of Canned Yellow Sweet Corn with Liquids have 2.7 times more Vitamin B5 than Cooked Frozen Chopped Collards with Salt.
• While 500 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 500 calories.
• 500 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 500 calories.

Comparing minerals per 500 calories for Canned Yellow Sweet Corn with Liquids vs Cooked Frozen Chopped Collards with Salt:

• 500 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 500 calories.
• 500 calories of Canned Yellow Sweet Corn with Liquids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Yellow Sweet Corn with Liquids have 4.3 times more Sugars than Cooked Frozen Chopped Collards with Salt.
• While 500 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 500 calories.