Comparing Nutrients in 7 ounces Frozen Chopped Collards VS Boiled Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Collards	27%	8%	65%
Boiled Yellow Sweet Corn	12%	12%	76%

Macro Nutrients

	Frozen Chopped Collards	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	6.84% 1.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.86% 13g	32% 41.6g	130g per day for Men 19-50 years
Sugars	NA	12.4% 9g	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	2.16% 1.57g	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	% 1.67g	g per day for Men 19-50 years
Sucrose	NA	% 5.44g	g per day for Men 19-50 years
Fiber	19% 7.14g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	9.53% 5.34g	12% 6.77g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Collards	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	101% 911μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.95% 1.27mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	21.2% 0.28mg	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	36.2% 145μg	11.4% 45.6μg	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	88% 79.4mg	12% 11mg	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	NA	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Collards	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	40% 399mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	11% 0.097mg	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	26.5% 2.12mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	54.6% 1.26mg	14.4% 0.33mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	14.8% 502mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.8% 178g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Collards VS Boiled Yellow Sweet Corn per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Chopped Collards vs Boiled Yellow Sweet Corn:

• 7 ounces of Frozen Chopped Collards have 35.3 times more Vitamin A, 1.9 times more Vitamin B2, 3.2 times more Vitamin B9 and 7.3 times more Vitamin C than Boiled Yellow Sweet Corn.
• While 7 oz of Boiled and Drained Yellow Sweet Corn contain 1.9 times more Vitamin B1, 2.6 times more Vitamin B3 and 7.2 times more Vitamin B5 than Frozen Chopped Collards, Unprepared.
• Both Frozen Chopped Collards and Boiled Yellow Sweet Corn provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled Yellow Sweet Corn have insufficient amounts of Vitamin A
• Both Frozen Chopped Collards, Unprepared as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Collards vs Boiled Yellow Sweet Corn:

• 7 ounces of Frozen Chopped Collards have 67 times more Calcium, 2.4 times more Iron, 3.8 times more Manganese, 7 times more Selenium, 48 times more Sodium and 1.2 times more Water than Boiled Yellow Sweet Corn.
• While 7 oz of Boiled and Drained Yellow Sweet Corn contain 2.9 times more Phosphorus and 2.4 times more Zinc than Frozen Chopped Collards, Unprepared.
• Both Frozen Chopped Collards and Boiled Yellow Sweet Corn contain similar levels of Copper, Magnesium and Potassium per seven ounces.
• 7 ounces of Boiled Yellow Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Collards have 5.3 times more Omega 3 and 1.5 times more Fiber than Boiled Yellow Sweet Corn.
• While 7 oz of Boiled and Drained Yellow Sweet Corn contain 2.9 times more Energy, 8.1 times more Omega 6, 3.2 times more Carbohydrate and 1.3 times more Protein than Frozen Chopped Collards, Unprepared.
• 7 ounces of Frozen Chopped Collards provide inadequate amounts of Energy and Omega 6
• 7 ounces of Boiled Yellow Sweet Corn provide inadequate amounts of Omega 3