Comparing Nutrients in 7 ounces Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids VS Boiled Collards

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	12%	14%	74%
Boiled Collards	27%	16%	57%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Boiled Collards	Recommended Dietary Allowance
Energy	4.6% 133kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.42g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.49g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	5.64% 0.96g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	8.62% 11.2g	130g per day for Men 19-50 years
Sugars	12% 8.8g	1.1% 0.79g	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	0.49% 0.36g	NA	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	% 0.56g	NA	g per day for Men 19-50 years
Sucrose	% 7.74g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	21% 7.94g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	9.6% 5.38g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Boiled Collards	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	83.8% 754μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	7.13% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.41mg	8.65% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	19.5% 0.25mg	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	19.3% 77.4μg	7.94% 31.8μg	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	3.97% 3.57mg	40% 36mg	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	1.2% 0.18mg	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	672% 807μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Boiled Collards	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	7.28% 0.065mg	11.2% 0.1mg	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	6.7% 0.54mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	5.8% 0.13mg	44% 1mg	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	13% 91mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	6.83% 232mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	27% 407mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.37% 162g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids VS Boiled Collards per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids versus 7 oz of Boiled Collards to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids vs Boiled Collards:

• 7 ounces of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have 1.7 times more Vitamin B3 and 2.4 times more Vitamin B9 than Boiled Collards.
• While 7 oz of Boiled and Drained Collards contain 190 times more Vitamin A, 3.5 times more Vitamin B6, 10.1 times more Vitamin C, 9.8 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids and Boiled Collards provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids as well as Boiled and Drained Collards have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids vs Boiled Collards:

• 7 ounces of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have 1.4 times more Phosphorus, 13.7 times more Sodium and 1.4 times more Zinc than Boiled Collards.
• While 7 oz of Boiled and Drained Collards contain 47 times more Calcium, 1.5 times more Copper, 4.2 times more Iron, 1.6 times more Magnesium and 7.6 times more Manganese than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids and Boiled Collards contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids lack sufficient amounts of Calcium
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids as well as Boiled and Drained Collards lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have 2 times more Energy, 6.9 times more Omega 6, 2.5 times more Carbohydrate and 11.1 times more Sugars than Boiled Collards.
• While 7 oz of Boiled and Drained Collards contain 5.2 times more Omega 3 and 2 times more Fiber than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids and Boiled Collards offer comparable quantities of Protein per seven ounces.
• 7 ounces of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids provide inadequate amounts of Omega 3
• 7 ounces of Boiled Collards provide inadequate amounts of Energy and Omega 6