Comparing Nutrients in 5 ounces Cooked Frozen Chopped Collards with Salt VS Canned Yellow Sweet Corn with Liquids

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Chopped Collards with Salt	Canned Yellow Sweet Corn with Liquids	Recommended Dietary Allowance
Energy	1.76% 51kcal	3% 86.5kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.74% 10g	15% 19.6g	130g per day for Men 19-50 years
Sugars	1.1% 0.81g	8.1% 5.9g	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	NA	0.33% 0.24g	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	NA	% 0.37g	g per day for Men 19-50 years
Sucrose	NA	% 5.17g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	4.94% 2.76g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Chopped Collards with Salt	Canned Yellow Sweet Corn with Liquids	Recommended Dietary Allowance
Vitamin A	91% 815μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.55% 0.067mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.63% 0.9mg	7.83% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.26% 0.16mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	4.03% 0.052mg	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	27% 108μg	13.5% 54μg	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	41.6% 37.4mg	4.1% 3.7mg	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	12% 1.77mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	736% 883μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Chopped Collards with Salt	Canned Yellow Sweet Corn with Liquids	Recommended Dietary Allowance
Calcium	29.8% 298mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	8.66% 0.078mg	4.4% 0.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.64% 25.5μg	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	20% 1.6mg	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	5.05% 0.12mg	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	5.47% 38.3mg	9.3% 65.2mg	700mg per day for Men 19-50 years
Potassium	10.5% 356mg	5.67% 193mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	27% 405mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.16% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Chopped Collards with Salt VS Canned Yellow Sweet Corn with Liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Chopped Collards with Salt versus 5 oz of Canned Yellow Sweet Corn with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Chopped Collards with Salt vs Canned Yellow Sweet Corn with Liquids:

• 5 ounces of Cooked Frozen Chopped Collards with Salt have 287.5 times more Vitamin A, 3.1 times more Vitamin B1, 7.7 times more Vitamin B2, 3.1 times more Vitamin B6, 2 times more Vitamin B9, 10.2 times more Vitamin C, 41.7 times more Vitamin E and more Vitamin K than Canned Yellow Sweet Corn with Liquids.
• While 5 oz of Canned Yellow Sweet Corn Solids and Liquids contain 1.4 times more Vitamin B3 and 4.5 times more Vitamin B5 than Boiled Chopped Frozen Collards, drained with Salt.
• 5 ounces of Canned Yellow Sweet Corn with Liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Collards, drained with Salt as well as Canned Yellow Sweet Corn Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Chopped Collards with Salt vs Canned Yellow Sweet Corn with Liquids:

• 5 ounces of Cooked Frozen Chopped Collards with Salt have 52.5 times more Calcium, 2 times more Copper, 3.1 times more Iron, 2 times more Magnesium, 8.1 times more Manganese, 1.8 times more Potassium, 3 times more Selenium and 23.8 times more Sodium than Canned Yellow Sweet Corn with Liquids.
• While 5 oz of Canned Yellow Sweet Corn Solids and Liquids contain 1.7 times more Phosphorus and 1.4 times more Zinc than Boiled Chopped Frozen Collards, drained with Salt.
• Both Cooked Frozen Chopped Collards with Salt and Canned Yellow Sweet Corn with Liquids contain similar levels of Water per five ounces.
• 5 ounces of Canned Yellow Sweet Corn with Liquids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Chopped Collards with Salt have 1.6 times more Fiber and 1.5 times more Protein than Canned Yellow Sweet Corn with Liquids.
• While 5 oz of Canned Yellow Sweet Corn Solids and Liquids contain 1.7 times more Energy, 2 times more Carbohydrate and 7.3 times more Sugars than Boiled Chopped Frozen Collards, drained with Salt.
• 5 ounces of Cooked Frozen Chopped Collards with Salt provide inadequate amounts of Energy