Comparing Nutrients in 7 ounces Collards VS Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids

Macros Ratio

	Protein	Fat	Carbs
Collards	31%	14%	55%
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	11%	10%	79%

Macro Nutrients

	Collards	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	4.17% 121kcal	2900kcal per day for Men 19-50 years
Fat	1.25% 1.2g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	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	8.27% 10.8g	21% 27.5g	130g per day for Men 19-50 years
Sugars	1.26% 0.91g	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	21% 7.94g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	10.7% 6g	6.9% 3.87g	56g per day for Men 19-50 years

Vitamins

	Collards	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	55.3% 498μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	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	64% 256μg	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	78% 70mg	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	30% 4.5mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	723% 867μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Collards	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	46% 460mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	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	11.7% 0.93mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	56.8% 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	7.1% 49.6mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	12.4% 423mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	25.8% 387mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.43% 164g	3700g per day for Men 19-50 years

Nutrient Comparison: Collards VS Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Collards versus 7 oz of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Collards vs Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids:

• 7 ounces of Collards have 125.5 times more Vitamin A, 3.6 times more Vitamin B1, 8.7 times more Vitamin B2, 4.5 times more Vitamin B6, 3.4 times more Vitamin B9, 13.6 times more Vitamin C, 75.3 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• While 7 oz of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids contain 2 times more Vitamin B5 than Raw Collards.
• Both Collards and Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin E and Vitamin K
• Both Raw Collards as well as Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Collards vs Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids:

• 7 ounces of Collards have 58 times more Calcium, 1.6 times more Copper, 1.3 times more Iron, 1.8 times more Magnesium, 8 times more Manganese, 1.6 times more Potassium and 2.6 times more Selenium than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• While 7 oz of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids contain 1.8 times more Phosphorus, 11.5 times more Sodium and 1.9 times more Zinc than Raw Collards.
• Both Collards and Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids contain similar levels of Water per seven ounces.
• 7 ounces of Collards lack sufficient amounts of Zinc
• 7 ounces of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Collards have 15.4 times more Omega 3, 2.4 times more Fiber and 1.5 times more Protein than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• While 7 oz of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids contain 1.9 times more Energy, 2.6 times more Carbohydrate and 9 times more Sugars than Raw Collards.
• 7 ounces of Collards provide inadequate amounts of Energy
• 7 ounces of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids provide inadequate amounts of Omega 3
• Both Raw Collards as well as Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids provide inadequate amounts of Omega 6 in seven ounces.