Comparing Nutrients in 500 calories Yellow Sweet Corn VS Boiled Collards

Weight per 500 calories

• Yellow Sweet Corn: 581g
• Boiled Collards: 1515g

Yellow Sweet Corn has 2.6 times more energy per 100g than Boiled Collards. It has average energy density when compared to other foods. Boiled and Drained Collards having low energy density.

Discover which food has more nutrients per 500 calories - Yellow Sweet Corn or Boiled Collards?

Macros Ratio

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

Macro Nutrients

	Yellow Sweet Corn	Boiled Collards	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.1% 7.85g	11.2% 11g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	5.1% 0.081g	88% 1.4g	1.6g per day for Men 19-50 years
Omega 6	16% 2.74g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.6% 109g	66% 85.6g	130g per day for Men 19-50 years
Sugars	50.2% 36.4g	8.36% 6.06g	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	15.6% 11.3g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 5.17g	NA	g per day for Men 19-50 years
Fiber	30.6% 11.6g	159% 60.6g	38g per day for Men 19-50 years
Protein	34% 19g	73.3% 41g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Boiled Collards	Recommended Dietary Allowance
Vitamin A	5.8% 52.3μg	640% 5758μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	50.5% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.3% 10.3mg	54.5% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.6% 0.54mg	149% 1.94mg	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	61% 244μg	60.6% 242μg	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	44% 39.5mg	306% 276mg	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	2.7% 0.41mg	89% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.45% 1.74μg	5134% 6161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Corn	Boiled Collards	Recommended Dietary Allowance
Calcium	1.16% 11.6mg	214% 2136mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	86% 0.77mg	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	37.8% 3.02mg	214% 17mg	8mg per day for Men 19-50 years
Magnesium	51.2% 215mg	75.8% 318mg	420mg per day for Men 19-50 years
Manganese	41.2% 0.95mg	336% 7.73mg	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	74% 517mg	69.3% 485mg	700mg per day for Men 19-50 years
Potassium	46% 1570mg	52% 1773mg	3400mg per day for Men 19-50 years
Selenium	6.34% 3.5μg	13.8% 7.58μg	55μg per day for Men 19-50 years
Sodium	5.8% 87.2mg	15% 227mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.67mg	31.7% 3.5mg	11mg per day for Men 19-50 years
Water	12% 442g	37% 1366g	3700g per day for Men 19-50 years

Yellow Sweet Corn VS Boiled Collards Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Yellow Sweet Corn or Boiled Collards?

Lets compare vitamin content per 500 calories of Yellow Sweet Corn vs Boiled Collards:

• 500 calories of Yellow Sweet Corn have 1.5 times more Vitamin B1 and 1.3 times more Vitamin B5 than Boiled Collards.
• While 500 kcal of Boiled and Drained Collards contain 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 Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Boiled Collards provide similar amounts of Vitamin B3 and Vitamin B9 per 500 calories.
• 500 calories of Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Yellow Sweet Corn as well as Boiled and Drained Collards have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Yellow Sweet Corn vs Boiled Collards:

• 500 kcal of Boiled and Drained Collards contain 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 Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Boiled Collards contain similar levels of Phosphorus and Potassium per 500 calories.
• 500 calories of Yellow Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Yellow Sweet Corn have 2.6 times more Omega 6, 1.3 times more Carbohydrate and 6 times more Sugars than Boiled Collards.
• While 500 kcal of Boiled and Drained Collards contain 1.4 times more Fat, 17.3 times more Omega 3, 5.2 times more Fiber and 2.2 times more Protein than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Boiled Collards offer comparable quantities of Energy per 500 calories.
• 500 calories of Yellow Sweet Corn provide inadequate amounts of Omega 3
• 500 calories of Boiled Collards provide inadequate amounts of Omega 6