Comparing Nutrients in 7 ounces Boiled Collards VS Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Boiled Collards	27%	16%	57%
Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	12%	14%	74%

Macro Nutrients

	Boiled Collards	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	2.5% 2.42g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	1.5% 0.49g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	5.64% 0.96g	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	22% 28.5g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	12% 8.8g	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	0.49% 0.36g	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	% 0.56g	g per day for Men 19-50 years
Sucrose	NA	% 7.74g	g per day for Men 19-50 years
Fiber	21% 7.94g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	9.6% 5.38g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Boiled Collards	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	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	6.45% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.13% 1.14mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.65% 0.43mg	8.3% 0.41mg	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	19.3% 77.4μg	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	3.97% 3.57mg	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	1.2% 0.18mg	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	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Calcium	28% 280mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	7.28% 0.065mg	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	28% 2.24mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	5.8% 0.13mg	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	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	27% 407mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.37% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Collards VS Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Collards versus 7 oz of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Collards vs Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids:

• 7 ounces of Boiled Collards have 190 times more Vitamin A, 3.5 times more Vitamin B6, 10.1 times more Vitamin C, 9.8 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• While 7 oz of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids contain 1.7 times more Vitamin B3 and 2.4 times more Vitamin B9 than Boiled and Drained Collards.
• Both Boiled Collards and Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Collards as well as Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Collards vs Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids:

• 7 ounces of Boiled Collards have 47 times more Calcium, 1.5 times more Copper, 4.2 times more Iron, 1.6 times more Magnesium and 7.6 times more Manganese than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• While 7 oz of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids contain 1.4 times more Phosphorus, 13.7 times more Sodium and 1.4 times more Zinc than Boiled and Drained Collards.
• Both Boiled Collards and Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids lack sufficient amounts of Calcium
• Both Boiled and Drained Collards as well as Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Collards have 5.2 times more Omega 3 and 2 times more Fiber than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• While 7 oz of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids contain 2 times more Energy, 6.9 times more Omega 6, 2.5 times more Carbohydrate and 11.1 times more Sugars than Boiled and Drained Collards.
• Both Boiled Collards and Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Collards provide inadequate amounts of Energy and Omega 6
• 7 ounces of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids provide inadequate amounts of Omega 3