Comparing Nutrients in 7 ounces Cooked Frozen Chopped Collards with Salt VS Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Chopped Collards with Salt	27%	8%	65%
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	10%	5%	85%

Macro Nutrients

	Cooked Frozen Chopped Collards with Salt	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	5.4% 157kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	1.02% 0.99g	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	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	29.7% 38.6g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	15.3% 11g	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	0.63% 0.46g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 9.74g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	8.54% 4.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Chopped Collards with Salt	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Recommended Dietary Allowance
Vitamin A	127% 1141μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.77% 0.093mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.88% 1.26mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.56% 0.23mg	26.8% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	8.4% 0.11mg	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	24.3% 97μg	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	18% 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	0.53% 0.079mg	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 Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Recommended Dietary Allowance
Calcium	41.7% 417mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	10.6% 0.095mg	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	27.8% 2.22mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	57.2% 1.3mg	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	7.65% 53.6mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	14.7% 498mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	4.75% 176g	4.1% 152g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Chopped Collards with Salt VS Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Chopped Collards with Salt versus 7 oz of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added 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 Corn, Sweet, Yellow, Vacuum Pack, No Salt Added:

• 7 ounces of Cooked Frozen Chopped Collards with Salt have 143.8 times more Vitamin A, 1.6 times more Vitamin B2, 2.1 times more Vitamin B6, 1.6 times more Vitamin B9, 3.3 times more Vitamin C, 31.3 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• While 7 oz of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added contain 1.8 times more Vitamin B3 and 5.9 times more Vitamin B5 than Boiled Chopped Frozen Collards, drained with Salt.
• Both Cooked Frozen Chopped Collards with Salt and Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Collards, drained with Salt as well as Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added 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 Corn, Sweet, Yellow, Vacuum Pack, No Salt Added:

• 7 ounces of Cooked Frozen Chopped Collards with Salt have 42 times more Calcium, 2.7 times more Iron, 1.3 times more Magnesium, 9.9 times more Manganese, 1.3 times more Potassium, 2.1 times more Selenium and 95.3 times more Sodium than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• While 7 oz of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added contain 2.4 times more Phosphorus and 1.7 times more Zinc than Boiled Chopped Frozen Collards, drained with Salt.
• Both Cooked Frozen Chopped Collards with Salt and Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Chopped Collards with Salt have 1.4 times more Fiber and 1.2 times more Protein than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• While 7 oz of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added contain 2.2 times more Energy, 2.7 times more Carbohydrate and 9.8 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