Comparing Nutrients in 5 ounces Canned Corn, Sweet, Yellow, Cream Style, No Salt Added VS Cooked Frozen Chopped Collards with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Cream Style, No Salt Added	8%	5%	87%
Cooked Frozen Chopped Collards with Salt	27%	8%	65%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Cream Style, No Salt Added	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Energy	3.5% 102kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.8% 25.7g	7.74% 10g	130g per day for Men 19-50 years
Sugars	6.3% 4.58g	1.1% 0.81g	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	0.45% 0.33g	NA	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 3.77g	NA	g per day for Men 19-50 years
Fiber	4.48% 1.7g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	4.4% 2.47g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Cream Style, No Salt Added	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	91% 815μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	5.55% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	5.63% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	3.26% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	12.4% 0.16mg	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	16% 63.8μg	27% 108μg	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	7.24% 6.52mg	41.6% 37.4mg	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	0.66% 0.099mg	12% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	736% 883μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Cream Style, No Salt Added	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	8.66% 0.078mg	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	6.73% 0.54mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.055mg	41% 0.94mg	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	10.3% 72.3mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	5.6% 190mg	10.5% 356mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	27% 405mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3% 112g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, Yellow, Cream Style, No Salt Added VS Cooked Frozen Chopped Collards with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Corn, Sweet, Yellow, Cream Style, No Salt Added versus 5 oz of Cooked Frozen Chopped Collards with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Corn, Sweet, Yellow, Cream Style, No Salt Added vs Cooked Frozen Chopped Collards with Salt:

• 5 ounces of Canned Corn, Sweet, Yellow, Cream Style, No Salt Added have 1.5 times more Vitamin B3 and 1.6 times more Vitamin B5 than Cooked Frozen Chopped Collards with Salt.
• While 5 oz of Boiled Chopped Frozen Collards, drained with Salt contain 143.8 times more Vitamin A, 1.9 times more Vitamin B1, 2.2 times more Vitamin B2, 1.8 times more Vitamin B6, 1.7 times more Vitamin B9, 5.7 times more Vitamin C, 17.9 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, Yellow, Cream Style, No Salt Added.
• 5 ounces of Canned Corn, Sweet, Yellow, Cream Style, No Salt Added have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Corn, Sweet, Yellow, Cream Style, No Salt Added as well as Boiled Chopped Frozen Collards, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Corn, Sweet, Yellow, Cream Style, No Salt Added vs Cooked Frozen Chopped Collards with Salt:

• 5 ounces of Canned Corn, Sweet, Yellow, Cream Style, No Salt Added have 1.9 times more Phosphorus and 2 times more Zinc than Cooked Frozen Chopped Collards with Salt.
• While 5 oz of Boiled Chopped Frozen Collards, drained with Salt contain 70 times more Calcium, 2.9 times more Iron, 1.8 times more Magnesium, 17 times more Manganese, 1.9 times more Potassium, 3.8 times more Selenium and 95.3 times more Sodium than Canned Corn, Sweet, Yellow, Cream Style, No Salt Added.
• Both Canned Corn, Sweet, Yellow, Cream Style, No Salt Added and Cooked Frozen Chopped Collards with Salt contain similar levels of Copper and Water per five ounces.
• 5 ounces of Canned Corn, Sweet, Yellow, Cream Style, No Salt Added lack sufficient amounts of Calcium, Manganese and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Corn, Sweet, Yellow, Cream Style, No Salt Added have 2 times more Energy, 2.6 times more Carbohydrate and 5.7 times more Sugars than Cooked Frozen Chopped Collards with Salt.
• While 5 oz of Boiled Chopped Frozen Collards, drained with Salt contain 2.3 times more Fiber and 1.7 times more Protein than Canned Corn, Sweet, Yellow, Cream Style, No Salt Added.
• 5 ounces of Cooked Frozen Chopped Collards with Salt provide inadequate amounts of Energy