Comparing Nutrients in 500 calories Yellow Sweet Corn VS Cooked Chopped Frozen Collards

Weight per 500 calories

• Yellow Sweet Corn: 581g
• Cooked Chopped Frozen Collards: 1389g

Yellow Sweet Corn has 2.4 times more energy per 100g than Cooked Chopped Frozen Collards. It has average energy density when compared to other foods. Boiled Chopped Frozen Collards having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Cooked Chopped Frozen Collards	27%	8%	65%

Macro Nutrients

	Yellow Sweet Corn	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.1% 7.85g	5.87% 5.7g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	5.1% 0.081g	110% 1.76g	1.6g per day for Men 19-50 years
Omega 6	16% 2.74g	4.9% 0.83g	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	76% 99g	130g per day for Men 19-50 years
Sugars	50.2% 36.4g	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	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	102% 39g	38g per day for Men 19-50 years
Protein	34% 19g	73.7% 41.3g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Vitamin A	5.8% 52.3μg	887% 7986μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	54.4% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.3% 10.3mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.6% 0.54mg	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	61% 244μg	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	44% 39.5mg	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	2.7% 0.41mg	116% 17.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.45% 1.74μg	7213% 8656μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Corn	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Calcium	1.16% 11.6mg	292% 2917mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	85% 0.76mg	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	194% 15.6mg	8mg per day for Men 19-50 years
Magnesium	51.2% 215mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	41.2% 0.95mg	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	74% 517mg	53.6% 375mg	700mg per day for Men 19-50 years
Potassium	46% 1570mg	103% 3486mg	3400mg per day for Men 19-50 years
Selenium	6.34% 3.5μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	5.8% 87.2mg	46.3% 694mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.67mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	12% 442g	33.2% 1229g	3700g per day for Men 19-50 years

Yellow Sweet Corn VS Cooked Chopped Frozen Collards Nutrients Per 500 Kcal

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

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

• 500 calories of Yellow Sweet Corn have 1.4 times more Vitamin B1 and 2.6 times more Vitamin B5 than Cooked Chopped Frozen Collards.
• While 500 kcal of Boiled Chopped Frozen Collards contain 152.6 times more Vitamin A, 5 times more Vitamin B2, 2.9 times more Vitamin B6, 4.3 times more Vitamin B9, 9.3 times more Vitamin C, 42.7 times more Vitamin E and 4962.5 times more Vitamin K than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Cooked Chopped Frozen Collards provide similar amounts of Vitamin B3 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 Chopped Frozen Collards have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Yellow Sweet Corn vs Cooked Chopped Frozen Collards:

• 500 calories of Yellow Sweet Corn have 1.4 times more Phosphorus than Cooked Chopped Frozen Collards.
• While 500 kcal of Boiled Chopped Frozen Collards contain 250.8 times more Calcium, 2.4 times more Copper, 5.1 times more Iron, 1.9 times more Magnesium, 9.7 times more Manganese, 2.2 times more Potassium, 6 times more Selenium, 8 times more Sodium, 1.4 times more Zinc and 2.8 times more Water than Raw Yellow Sweet Corn.
• 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 3.3 times more Omega 6 and 4.6 times more Sugars than Cooked Chopped Frozen Collards.
• While 500 kcal of Boiled Chopped Frozen Collards contain 21.7 times more Omega 3, 3.3 times more Fiber and 2.2 times more Protein than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Cooked Chopped Frozen Collards offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Yellow Sweet Corn provide inadequate amounts of Omega 3
• 500 calories of Cooked Chopped Frozen Collards provide inadequate amounts of Omega 6