Comparing Nutrients in 7 ounces Cooked Frozen Chopped Collards with Salt VS Canned Yellow Sweet Corn with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Chopped Collards with Salt	27%	8%	65%
Canned Yellow Sweet Corn with Liquids	11%	10%	79%

Macro Nutrients

	Cooked Frozen Chopped Collards with Salt	Canned Yellow Sweet Corn with Liquids	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	4.17% 121kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	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	11% 14g	21% 27.5g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	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	14.6% 5.56g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	6.9% 3.87g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Chopped Collards with Salt	Canned Yellow Sweet Corn with Liquids	Recommended Dietary Allowance
Vitamin A	127% 1141μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.77% 0.093mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.88% 1.26mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.56% 0.23mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	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	37.7% 151μg	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	58.2% 52.4mg	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	16.5% 2.5mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1031% 1237μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Chopped Collards with Salt	Canned Yellow Sweet Corn with Liquids	Recommended Dietary Allowance
Calcium	41.7% 417mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	27.8% 2.22mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	57.2% 1.3mg	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	7.65% 53.6mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	14.7% 498mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	4.75% 176g	4.43% 164g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Chopped Collards with Salt VS Canned Yellow Sweet Corn with Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Chopped 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 Cooked Frozen Chopped Collards with Salt vs Canned Yellow Sweet Corn with Liquids:

• 7 ounces of Cooked Frozen Chopped Collards with Salt have 287.5 times more Vitamin A, 3.1 times more Vitamin B1, 7.7 times more Vitamin B2, 3.1 times more Vitamin B6, 2 times more Vitamin B9, 10.2 times more Vitamin C, 41.7 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 1.4 times more Vitamin B3 and 4.5 times more Vitamin B5 than Boiled Chopped Frozen Collards, drained 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 Chopped Frozen Collards, drained 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 Cooked Frozen Chopped Collards with Salt vs Canned Yellow Sweet Corn with Liquids:

• 7 ounces of Cooked Frozen Chopped Collards with Salt have 52.5 times more Calcium, 2 times more Copper, 3.1 times more Iron, 2 times more Magnesium, 8.1 times more Manganese, 1.8 times more Potassium, 3 times more Selenium and 23.8 times more Sodium than Canned Yellow Sweet Corn with Liquids.
• While 7 oz of Canned Yellow Sweet Corn Solids and Liquids contain 1.7 times more Phosphorus and 1.4 times more Zinc than Boiled Chopped Frozen Collards, drained with Salt.
• Both Cooked Frozen Chopped Collards with Salt and Canned Yellow Sweet Corn with Liquids contain similar levels of Water per seven ounces.
• 7 ounces of Canned Yellow Sweet Corn with Liquids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Chopped Collards with Salt have 1.6 times more Fiber and 1.5 times more Protein than Canned Yellow Sweet Corn with Liquids.
• While 7 oz of Canned Yellow Sweet Corn Solids and Liquids contain 1.7 times more Energy, 2 times more Carbohydrate and 7.3 times more Sugars than Boiled Chopped Frozen Collards, drained with Salt.
• 7 ounces of Cooked Frozen Chopped Collards with Salt provide inadequate amounts of Energy