Comparing Nutrients in 7 ounces Collards VS Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Collards	31%	14%	55%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Collards	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	1.25% 1.2g	2.76% 2.68g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	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	8.27% 10.8g	28.5% 37g	130g per day for Men 19-50 years
Sugars	1.26% 0.91g	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	21% 7.94g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	10.7% 6g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Collards	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	55.3% 498μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	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	64% 256μg	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	78% 70mg	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	30% 4.5mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	723% 867μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Collards	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	46% 460mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	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	11.7% 0.93mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	56.8% 1.3mg	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	7.1% 49.6mg	25.2% 177mg	700mg per day for Men 19-50 years
Potassium	12.4% 423mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	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

Nutrient Comparison: Collards VS Yellow Sweet Corn per 7 oz

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

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

• 7 ounces of Collards have 27.9 times more Vitamin A, 2.4 times more Vitamin B2, 1.8 times more Vitamin B6, 3.1 times more Vitamin B9, 5.2 times more Vitamin C, 32.3 times more Vitamin E and 1457 times more Vitamin K than Yellow Sweet Corn.
• While 7 oz of Raw Yellow Sweet Corn contain 2.9 times more Vitamin B1, 2.4 times more Vitamin B3 and 2.7 times more Vitamin B5 than Raw Collards.
• 7 ounces of Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Collards as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Collards have 116 times more Calcium, 4 times more Manganese and 2.2 times more Selenium than Yellow Sweet Corn.
• While 7 oz of Raw Yellow Sweet Corn contain 1.4 times more Magnesium, 3.6 times more Phosphorus, 1.3 times more Potassium and 2.2 times more Zinc than Raw Collards.
• Both Collards and Yellow Sweet Corn contain similar levels of Copper, Iron and Water per seven ounces.
• 7 ounces of Collards lack sufficient amounts of Zinc
• 7 ounces of Yellow Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Collards have 7.7 times more Omega 3 and 2 times more Fiber than Yellow Sweet Corn.
• While 7 oz of Raw Yellow Sweet Corn contain 2.7 times more Energy, 5.8 times more Omega 6, 3.5 times more Carbohydrate and 13.6 times more Sugars than Raw Collards.
• Both Collards and Yellow Sweet Corn offer comparable quantities of Protein per seven ounces.
• 7 ounces of Collards provide inadequate amounts of Energy and Omega 6
• 7 ounces of Yellow Sweet Corn provide inadequate amounts of Omega 3

Frequently Asked Questions about Collards VS Yellow Sweet Corn

What are the health benefits of Collards compared to Yellow Sweet Corn?

Collards are a nutrient-dense leafy green vegetable that is high in vitamins A, C, and K, as well as fiber, calcium, and antioxidants. They are low in calories and can support heart health, digestion, and immune function. Yellow sweet corn is also nutritious, providing fiber, vitamins, and minerals, but it is higher in natural sugars and lower in some key nutrients compared to collards. Both can be part of a healthy diet, but collards offer more vitamins and minerals per calorie.

Can I lose weight easier by eating more Collards or Yellow Sweet Corn?

You may find it easier to lose weight by incorporating more collards into your diet compared to yellow sweet corn. Collards are low in calories and high in fiber, making them a great choice for weight loss. Yellow sweet corn, on the other hand, is higher in calories and carbohydrates, which may not be as conducive to weight loss. Remember, weight loss is ultimately about creating a calorie deficit, so be mindful of portion sizes and overall calorie intake regardless of the food choice.

Should I eat more Collards or more Yellow Sweet Corn to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Collard greens are a good source of plant-based protein, but yellow sweet corn is lower in protein content. Therefore, it would be more beneficial to prioritize consuming collard greens for muscle gain. Additionally, incorporating a variety of protein-rich plant foods such as legumes, nuts, seeds, and whole grains into your diet can also support muscle growth.

What is the environmental impact of producing Collards compared to Yellow Sweet Corn?

Collards have a lower environmental impact compared to Yellow Sweet Corn because they require less water, fertilizer, and pesticides to grow. Collards are also typically grown in a more sustainable manner, making them a more eco-friendly choice.