Comparing Nutrients in 5 ounces Collards VS Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Collards	31%	14%	55%
Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	12%	14%	74%

Macro Nutrients

	Collards	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Energy	1.56% 45.4kcal	3.27% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.8% 1.73g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.078g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	9.57% 0.15g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	4.03% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.9% 7.7g	15.6% 20.3g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	8.7% 6.3g	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	0.35% 0.26g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 5.53g	g per day for Men 19-50 years
Fiber	15% 5.67g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	7.64% 4.3g	5.8% 3.25g	56g per day for Men 19-50 years

Vitamins

	Collards	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Vitamin A	39.5% 356μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.38% 0.077mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.57% 1.05mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.57% 0.38mg	5.93% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	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	45.7% 183μg	14% 55.3μg	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	55.6% 50mg	2.83% 2.55mg	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	21.4% 3.2mg	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	516% 620μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Collards	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Calcium	33% 329mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	7.24% 0.065mg	5.2% 0.047mg	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	8.33% 0.67mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	4.13% 0.095mg	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	5.06% 35.4mg	9.3% 65.2mg	700mg per day for Men 19-50 years
Potassium	8.9% 302mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	3.43% 127g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Collards VS Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids per 5 oz

Compare the macro and micronutrient content in 5 oz of Collards versus 5 oz of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Collards vs Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids:

• 5 ounces of Collards have 125.5 times more Vitamin A, 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B5, 4.5 times more Vitamin B6, 3.3 times more Vitamin B9, 19.6 times more Vitamin C, 25.1 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• While 5 oz of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids contain 1.4 times more Vitamin B3 than Raw Collards.
• 5 ounces of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Collards as well as Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Collards vs Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids:

• 5 ounces of Collards have 77.3 times more Calcium, 1.4 times more Copper, 1.7 times more Iron, 2.1 times more Magnesium, 9.8 times more Manganese, 1.6 times more Potassium and 2.2 times more Selenium than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• While 5 oz of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids contain 1.8 times more Phosphorus, 12.1 times more Sodium and 1.5 times more Zinc than Raw Collards.
• Both Collards and Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids contain similar levels of Water per five ounces.
• 5 ounces of Collards lack sufficient amounts of Zinc
• 5 ounces of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Collards have 6 times more Omega 3, 2 times more Fiber and 1.3 times more Protein than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• While 5 oz of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids contain 2.1 times more Energy, 5.9 times more Omega 6, 2.6 times more Carbohydrate and 9.7 times more Sugars than Raw Collards.
• 5 ounces of Collards provide inadequate amounts of Energy and Omega 6
• 5 ounces of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids provide inadequate amounts of Omega 3