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

Macros Ratio

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

Macro Nutrients

	Boiled Yellow Sweet Corn with Salt	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Energy	4.7% 136kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	NA	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.7g	7.74% 10g	130g per day for Men 19-50 years
Sugars	8.88% 6.44g	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	1.54% 1.1g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 3.9g	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	8.63% 4.83g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Sweet Corn with Salt	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	91% 815μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	5.55% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	5.63% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.12mg	3.26% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	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	8.15% 32.6μg	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	8.66% 7.8mg	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	0.85% 0.13mg	12% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	736% 883μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Sweet Corn with Salt	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	7.7% 0.069mg	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	7.97% 0.64mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	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	15.6% 109mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	9.1% 309mg	10.5% 356mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	24% 359mg	27% 405mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.4% 125g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Boiled Yellow Sweet Corn with Salt 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 Boiled Yellow Sweet Corn with Salt vs Cooked Frozen Chopped Collards with Salt:

• 5 ounces of Boiled Yellow Sweet Corn with Salt have 2 times more Vitamin B1, 2.7 times more Vitamin B3, 6.9 times more Vitamin B5 and 1.2 times more Vitamin B6 than Cooked Frozen Chopped Collards with Salt.
• While 5 oz of Boiled Chopped Frozen Collards, drained with Salt contain 44.2 times more Vitamin A, 2 times more Vitamin B2, 3.3 times more Vitamin B9, 4.8 times more Vitamin C, 13.9 times more Vitamin E and 1558 times more Vitamin K than Boiled and Drained Yellow Sweet Corn with Salt.
• 5 ounces of Boiled Yellow Sweet Corn with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Yellow Sweet Corn with Salt 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 Boiled Yellow Sweet Corn with Salt vs Cooked Frozen Chopped Collards with Salt:

• 5 ounces of Boiled Yellow Sweet Corn with Salt have 2.9 times more Phosphorus and 2.3 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, 2.5 times more Iron, 4 times more Manganese and 7.5 times more Selenium than Boiled and Drained Yellow Sweet Corn with Salt.
• Both Boiled Yellow Sweet Corn with Salt and Cooked Frozen Chopped Collards with Salt contain similar levels of Copper, Magnesium, Potassium and Sodium per five ounces.
• 5 ounces of Boiled Yellow Sweet Corn with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Yellow Sweet Corn with Salt have 2.7 times more Energy, 3 times more Carbohydrate and 8 times more Sugars than Cooked Frozen Chopped Collards with Salt.
• Both Boiled Yellow Sweet Corn with Salt and Cooked Frozen Chopped Collards with Salt offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of Cooked Frozen Chopped Collards with Salt provide inadequate amounts of Energy