Comparing Nutrients in 500 calories Yellow Sweet Corn VS Collards

Weight per 500 calories

• Yellow Sweet Corn: 581g
• Collards: 1563g

Yellow Sweet Corn has 2.7 times more energy per 100g than Collards. It has average energy density when compared to other foods. Raw Collards having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Collards	31%	14%	55%

Macro Nutrients

	Yellow Sweet Corn	Collards	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.1% 7.85g	9.83% 9.53g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	5.1% 0.081g	105% 1.7g	1.6g per day for Men 19-50 years
Omega 6	16% 2.74g	7.54% 1.3g	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	65% 84.7g	130g per day for Men 19-50 years
Sugars	50.2% 36.4g	9.9% 7.2g	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	164% 62.5g	38g per day for Men 19-50 years
Protein	34% 19g	84.3% 47g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Collards	Recommended Dietary Allowance
Vitamin A	5.8% 52.3μg	436% 3922μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	70.3% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	156% 2.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.3% 10.3mg	72.5% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.6% 0.54mg	198% 2.58mg	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	504% 2016μg	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	613% 552mg	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	235% 35.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.45% 1.74μg	5691% 6830μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Corn	Collards	Recommended Dietary Allowance
Calcium	1.16% 11.6mg	363% 3625mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	80% 0.72mg	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	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	51.2% 215mg	100% 422mg	420mg per day for Men 19-50 years
Manganese	41.2% 0.95mg	447% 10.3mg	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	56% 391mg	700mg per day for Men 19-50 years
Potassium	46% 1570mg	98% 3328mg	3400mg per day for Men 19-50 years
Selenium	6.34% 3.5μg	37% 20.3μg	55μg per day for Men 19-50 years
Sodium	5.8% 87.2mg	17.7% 266mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.67mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	12% 442g	38% 1400g	3700g per day for Men 19-50 years

Yellow Sweet Corn VS Collards Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw Collards contain 75 times more Vitamin A, 6.4 times more Vitamin B2, 4.8 times more Vitamin B6, 8.3 times more Vitamin B9, 14 times more Vitamin C, 86.8 times more Vitamin E and 3915.7 times more Vitamin K than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Collards provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 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 Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Yellow Sweet Corn have 1.3 times more Phosphorus than Collards.
• While 500 kcal of Raw Collards contain 311.8 times more Calcium, 2.3 times more Copper, 2.4 times more Iron, 2 times more Magnesium, 10.8 times more Manganese, 2.1 times more Potassium, 5.8 times more Selenium, 3 times more Sodium and 3.2 times more Water than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Collards contain similar levels of Zinc 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 2.1 times more Omega 6, 1.3 times more Carbohydrate and 5.1 times more Sugars than Collards.
• While 500 kcal of Raw Collards contain 20.7 times more Omega 3, 5.4 times more Fiber and 2.5 times more Protein than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Collards offer comparable quantities of Energy per 500 calories.
• 500 calories of Yellow Sweet Corn provide inadequate amounts of Omega 3
• 500 calories of Collards provide inadequate amounts of Omega 6