Comparing Nutrients in 5 ounces Collards VS Boiled Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Collards	31%	14%	55%
Boiled Yellow Sweet Corn	12%	12%	76%

Macro Nutrients

	Collards	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Energy	1.56% 45.4kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.078g	0.87% 0.28g	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	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.9% 7.7g	23% 29.7g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	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	15% 5.67g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	7.64% 4.3g	8.63% 4.83g	56g per day for Men 19-50 years

Vitamins

	Collards	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	39.5% 356μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.38% 0.077mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.57% 1.05mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.57% 0.38mg	22.5% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	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	45.7% 183μg	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	55.6% 50mg	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	21.4% 3.2mg	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	516% 620μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Collards	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	33% 329mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	7.24% 0.065mg	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	8.33% 0.67mg	7.97% 0.64mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	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	5.06% 35.4mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	8.9% 302mg	9.1% 309mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	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: Collards VS Boiled Yellow Sweet Corn per 5 oz

Compare the macro and micronutrient content in 5 oz of 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 Collards vs Boiled Yellow Sweet Corn:

• 5 ounces of Collards have 19.3 times more Vitamin A, 2.3 times more Vitamin B2, 5.6 times more Vitamin B9, 6.4 times more Vitamin C, 25.1 times more Vitamin E and 1092.8 times more Vitamin K than Boiled Yellow Sweet Corn.
• While 5 oz of Boiled and Drained Yellow Sweet Corn contain 1.7 times more Vitamin B1, 2.3 times more Vitamin B3 and 3 times more Vitamin B5 than Raw Collards.
• Both 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, Vitamin E and Vitamin K
• Both Raw Collards 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 Collards vs Boiled Yellow Sweet Corn:

• 5 ounces of Collards have 77.3 times more Calcium, 3.9 times more Manganese, 6.5 times more Selenium and 1.2 times more Water than Boiled Yellow Sweet Corn.
• While 5 oz of Boiled and Drained Yellow Sweet Corn contain 3.1 times more Phosphorus and 3 times more Zinc than Raw Collards.
• Both Collards and Boiled Yellow Sweet Corn contain similar levels of Copper, Iron, Magnesium and Potassium per five ounces.
• 5 ounces of Collards lack sufficient amounts of Zinc
• 5 ounces of Boiled Yellow Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Collards have 6 times more Omega 3 and 1.7 times more Fiber than Boiled Yellow Sweet Corn.
• While 5 oz of Boiled and Drained Yellow Sweet Corn contain 3 times more Energy, 7.1 times more Omega 6, 3.9 times more Carbohydrate and 9.9 times more Sugars than Raw Collards.
• Both Collards and Boiled Yellow Sweet Corn offer comparable quantities of Protein per five ounces.
• 5 ounces of Collards provide inadequate amounts of Energy and Omega 6
• 5 ounces of Boiled Yellow Sweet Corn provide inadequate amounts of Omega 3