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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Collards	27%	8%	65%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Frozen Chopped Collards	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	2.76% 2.68g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	5.5% 0.94g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	17% 12.4g	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	5.3% 3.85g	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	% 6.8g	g per day for Men 19-50 years
Sucrose	NA	% 1.77g	g per day for Men 19-50 years
Fiber	19% 7.14g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	9.53% 5.34g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Collards	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	101% 911μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.95% 1.27mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	14% 0.18mg	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	21% 83.3μg	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	15% 13.5mg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Collards	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	40% 399mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	12% 0.11mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	54.6% 1.26mg	14% 0.32mg	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	25.2% 177mg	700mg per day for Men 19-50 years
Potassium	14.8% 502mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.08% 151g	3700g per day for Men 19-50 years

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

• Frozen Chopped Collards, Unprepared have 51 times more Vitamin A, 2 times more Vitamin B2, 1.2 times more Vitamin B6, 1.7 times more Vitamin B9 and 5.9 times more Vitamin C than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 3.1 times more Vitamin B1, 2.8 times more Vitamin B3 and 6.5 times more Vitamin B5 than Frozen Chopped Collards, Unprepared.
• Both Frozen Chopped Collards, Unprepared as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Frozen Chopped Collards, Unprepared have 100.5 times more Calcium, 2.1 times more Iron, 3.9 times more Manganese, 2.3 times more Selenium and 3.2 times more Sodium than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 1.3 times more Magnesium, 3.3 times more Phosphorus and 1.8 times more Zinc than Frozen Chopped Collards, Unprepared.
• Both Frozen Chopped Collards, Unprepared and Raw Yellow Sweet Corn have similar amounts of Copper, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Chopped Collards, Unprepared have 6.9 times more Omega 3 and 1.8 times more Fiber than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 2.6 times more Energy, 3.6 times more Fat, 6.8 times more Saturated Fat, 6.6 times more Omega 6 and 2.9 times more Carbohydrate than Frozen Chopped Collards, Unprepared.
• Both Frozen Chopped Collards, Unprepared and Raw Yellow Sweet Corn have similar amounts of Protein per 7 oz.
• Both Frozen Chopped Collards, Unprepared as well as Raw Yellow Sweet Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.