Comparing Nutrients in 7 ounces Cooked Frozen Chopped Collards with Salt VS Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Chopped Collards with Salt	27%	8%	65%
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	11%	6%	83%

Macro Nutrients

	Cooked Frozen Chopped Collards with Salt	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	3.95% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	34% 44.3g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	9.83% 7.12g	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	1.45% 1.05g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 4.54g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Chopped Collards with Salt	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Recommended Dietary Allowance
Vitamin A	127% 1141μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.77% 0.093mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.88% 1.26mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.56% 0.23mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	34% 0.44mg	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	15.4% 61.5μg	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	10.6% 9.53mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1031% 1237μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Chopped Collards with Salt	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Recommended Dietary Allowance
Calcium	41.7% 417mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	10% 0.091mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	57.2% 1.3mg	12.3% 0.28mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	14.7% 498mg	14.7% 498mg	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	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	4.75% 176g	3.93% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Chopped Collards with Salt VS Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Chopped Collards with Salt versus 7 oz of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt 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 Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt:

• 7 ounces of Cooked Frozen Chopped Collards with Salt have 47.9 times more Vitamin A, 1.7 times more Vitamin B2, 2.5 times more Vitamin B9, 5.5 times more Vitamin C, 15.6 times more Vitamin E and 1558 times more Vitamin K than Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• While 7 oz of Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt contain 3.7 times more Vitamin B1, 2.4 times more Vitamin B3, 2.2 times more Vitamin B5 and 2 times more Vitamin B6 than Boiled Chopped Frozen Collards, drained with Salt.
• 7 ounces of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Collards, drained with Salt as well as Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt 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 Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt:

• 7 ounces of Cooked Frozen Chopped Collards with Salt have 70 times more Calcium, 1.8 times more Iron, 4.7 times more Manganese, 2.1 times more Selenium and 1.2 times more Water than Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• While 7 oz of Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt contain 2.8 times more Phosphorus and 2.3 times more Zinc than Boiled Chopped Frozen Collards, drained with Salt.
• Both Cooked Frozen Chopped Collards with Salt and Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt contain similar levels of Copper, Magnesium, Potassium and Sodium per seven ounces.
• 7 ounces of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt contain 2.6 times more Energy, 3.1 times more Carbohydrate and 6.3 times more Sugars than Boiled Chopped Frozen Collards, drained with Salt.
• Both Cooked Frozen Chopped Collards with Salt and Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Cooked Frozen Chopped Collards with Salt provide inadequate amounts of Energy