Comparing Nutrients in 5 ounces Frozen Chopped Collards VS Boiled Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Collards	27%	8%	65%
Boiled Yellow Sweet Corn	12%	12%	76%

Macro Nutrients

	Frozen Chopped Collards	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Energy	1.6% 46.8kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	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	7.04% 9.16g	23% 29.7g	130g per day for Men 19-50 years
Sugars	NA	8.88% 6.44g	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	1.54% 1.1g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 3.9g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	8.63% 4.83g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Collards	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	72.3% 651μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.68% 0.91mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.16mg	22.5% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	15% 0.2mg	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	26% 103μg	8.15% 32.6μg	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	63% 56.7mg	8.66% 7.8mg	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	NA	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Collards	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	28.5% 285mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	8.35% 0.075mg	7.7% 0.069mg	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	19% 1.5mg	7.97% 0.64mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	10.3% 0.24mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	10.5% 359mg	9.1% 309mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	3.43% 127g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Collards VS Boiled Yellow Sweet Corn per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Chopped Collards vs Boiled Yellow Sweet Corn:

• 5 ounces of Frozen Chopped Collards have 35.3 times more Vitamin A, 1.9 times more Vitamin B2, 3.2 times more Vitamin B9 and 7.3 times more Vitamin C than Boiled Yellow Sweet Corn.
• While 5 oz of Boiled and Drained Yellow Sweet Corn contain 1.9 times more Vitamin B1, 2.6 times more Vitamin B3 and 7.2 times more Vitamin B5 than Frozen Chopped Collards, Unprepared.
• Both Frozen Chopped Collards and Boiled Yellow Sweet Corn provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Boiled Yellow Sweet Corn have insufficient amounts of Vitamin A
• Both Frozen Chopped Collards, Unprepared as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Collards vs Boiled Yellow Sweet Corn:

• 5 ounces of Frozen Chopped Collards have 67 times more Calcium, 2.4 times more Iron, 3.8 times more Manganese, 7 times more Selenium, 48 times more Sodium and 1.2 times more Water than Boiled Yellow Sweet Corn.
• While 5 oz of Boiled and Drained Yellow Sweet Corn contain 2.9 times more Phosphorus and 2.4 times more Zinc than Frozen Chopped Collards, Unprepared.
• Both Frozen Chopped Collards and Boiled Yellow Sweet Corn contain similar levels of Copper, Magnesium and Potassium per five ounces.
• 5 ounces of Boiled Yellow Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Collards have 5.3 times more Omega 3 and 1.5 times more Fiber than Boiled Yellow Sweet Corn.
• While 5 oz of Boiled and Drained Yellow Sweet Corn contain 2.9 times more Energy, 8.1 times more Omega 6, 3.2 times more Carbohydrate and 1.3 times more Protein than Frozen Chopped Collards, Unprepared.
• 5 ounces of Frozen Chopped Collards provide inadequate amounts of Energy and Omega 6
• 5 ounces of Boiled Yellow Sweet Corn provide inadequate amounts of Omega 3