Comparing Nutrients in 5 ounces Collards VS Yellow Sweet Corn

Macros Ratio

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

Macro Nutrients

	Collards	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	1.56% 45.4kcal	4.2% 122kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.97% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.078g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	9.57% 0.15g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	3.94% 0.67g	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	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	12.2% 8.87g	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	3.8% 2.75g	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	% 4.86g	g per day for Men 19-50 years
Sucrose	NA	% 1.26g	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	8.28% 4.64g	56g per day for Men 19-50 years

Vitamins

	Collards	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	39.5% 356μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.38% 0.077mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.57% 1.05mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.57% 0.38mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	10% 0.13mg	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	15% 59.5μg	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	10.7% 9.64mg	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	516% 620μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Collards	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	33% 329mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	7.24% 0.065mg	8.5% 0.077mg	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	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	10% 0.23mg	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	18% 126mg	700mg per day for Men 19-50 years
Potassium	8.9% 302mg	11.3% 383mg	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	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	3.43% 127g	2.9% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Collards VS Yellow Sweet Corn per 5 oz

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

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

• 5 ounces of Collards have 27.9 times more Vitamin A, 2.4 times more Vitamin B2, 1.8 times more Vitamin B6, 3.1 times more Vitamin B9, 5.2 times more Vitamin C, 32.3 times more Vitamin E and 1457 times more Vitamin K than Yellow Sweet Corn.
• While 5 oz of Raw Yellow Sweet Corn contain 2.9 times more Vitamin B1, 2.4 times more Vitamin B3 and 2.7 times more Vitamin B5 than Raw Collards.
• 5 ounces of Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Collards as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Collards have 116 times more Calcium, 4 times more Manganese and 2.2 times more Selenium than Yellow Sweet Corn.
• While 5 oz of Raw Yellow Sweet Corn contain 1.4 times more Magnesium, 3.6 times more Phosphorus, 1.3 times more Potassium and 2.2 times more Zinc than Raw Collards.
• Both Collards and Yellow Sweet Corn contain similar levels of Copper, Iron and Water per five ounces.
• 5 ounces of Collards lack sufficient amounts of Zinc
• 5 ounces of Yellow Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Collards have 7.7 times more Omega 3 and 2 times more Fiber than Yellow Sweet Corn.
• While 5 oz of Raw Yellow Sweet Corn contain 2.7 times more Energy, 5.8 times more Omega 6, 3.5 times more Carbohydrate and 13.6 times more Sugars than Raw Collards.
• Both Collards and 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 Yellow Sweet Corn provide inadequate amounts of Omega 3