Comparing Nutrients in 7 ounces Boiled Collards with Salt VS Canned Yellow Sweet Corn with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Collards with Salt	27%	16%	57%
Canned Yellow Sweet Corn with Liquids	11%	10%	79%

Macro Nutrients

	Boiled Collards with Salt	Canned Yellow Sweet Corn with Liquids	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	4.17% 121kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.62% 11.2g	21% 27.5g	130g per day for Men 19-50 years
Sugars	NA	11.4% 8.24g	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	0.47% 0.34g	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	% 0.52g	g per day for Men 19-50 years
Sucrose	NA	% 7.24g	g per day for Men 19-50 years
Fiber	21% 7.94g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	9.6% 5.38g	6.9% 3.87g	56g per day for Men 19-50 years

Vitamins

	Boiled Collards with Salt	Canned Yellow Sweet Corn with Liquids	Recommended Dietary Allowance
Vitamin A	83.8% 754μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.13% 1.14mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.65% 0.43mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	5.65% 0.073mg	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	7.94% 31.8μg	19% 75.4μg	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	40% 36mg	5.73% 5.16mg	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	11.6% 1.75mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	672% 807μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Collards with Salt	Canned Yellow Sweet Corn with Liquids	Recommended Dietary Allowance
Calcium	28% 280mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	6.17% 0.056mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.89% 35.7μg	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	28% 2.24mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	7.08% 0.16mg	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	9.07% 63.5mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	6.83% 232mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.43% 164g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Collards with Salt VS Canned Yellow Sweet Corn with Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Collards with Salt versus 7 oz of Canned Yellow Sweet Corn with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Collards with Salt vs Canned Yellow Sweet Corn with Liquids:

• 7 ounces of Boiled Collards with Salt have 190 times more Vitamin A, 2.7 times more Vitamin B1, 7.1 times more Vitamin B2, 3.5 times more Vitamin B6, 7 times more Vitamin C, 29.3 times more Vitamin E and more Vitamin K than Canned Yellow Sweet Corn with Liquids.
• While 7 oz of Canned Yellow Sweet Corn Solids and Liquids contain 1.5 times more Vitamin B3, 2.4 times more Vitamin B5 and 2.4 times more Vitamin B9 than Boiled and Drained Collards with Salt.
• 7 ounces of Canned Yellow Sweet Corn with Liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin E and Vitamin K
• Both Boiled and Drained Collards with Salt as well as Canned Yellow Sweet Corn Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Collards with Salt vs Canned Yellow Sweet Corn with Liquids:

• 7 ounces of Boiled Collards with Salt have 35.3 times more Calcium, 1.8 times more Copper, 3.1 times more Iron, 1.4 times more Magnesium, 6.2 times more Manganese and 21 times more Sodium than Canned Yellow Sweet Corn with Liquids.
• While 7 oz of Canned Yellow Sweet Corn Solids and Liquids contain 1.4 times more Phosphorus and 1.7 times more Zinc than Boiled and Drained Collards with Salt.
• Both Boiled Collards with Salt and Canned Yellow Sweet Corn with Liquids contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Canned Yellow Sweet Corn with Liquids lack sufficient amounts of Calcium
• Both Boiled and Drained Collards with Salt as well as Canned Yellow Sweet Corn Solids and Liquids lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Collards with Salt have 13.3 times more Omega 3, 2.4 times more Fiber and 1.4 times more Protein than Canned Yellow Sweet Corn with Liquids.
• While 7 oz of Canned Yellow Sweet Corn Solids and Liquids contain 1.8 times more Energy and 2.5 times more Carbohydrate than Boiled and Drained Collards with Salt.
• 7 ounces of Boiled Collards with Salt provide inadequate amounts of Energy
• 7 ounces of Canned Yellow Sweet Corn with Liquids provide inadequate amounts of Omega 3
• Both Boiled and Drained Collards with Salt as well as Canned Yellow Sweet Corn Solids and Liquids provide inadequate amounts of Omega 6 in seven ounces.