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

Macros Ratio

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

Macro Nutrients

	Boiled Yellow Sweet Corn with Salt	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Energy	6.57% 191kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	NA	1.6g per day for Men 19-50 years
Omega 6	6.84% 1.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.6g	11% 14g	130g per day for Men 19-50 years
Sugars	12.4% 9g	1.56% 1.13g	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	2.16% 1.57g	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	% 1.67g	NA	g per day for Men 19-50 years
Sucrose	% 5.44g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	12% 6.77g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Sweet Corn with Salt	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	127% 1141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	7.77% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	7.88% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	4.56% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.2% 0.28mg	17.4% 0.23mg	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	11.4% 45.6μg	37.7% 151μg	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	12% 11mg	58.2% 52.4mg	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	16.5% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	1031% 1237μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Sweet Corn with Salt	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	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% 0.89mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	57.2% 1.3mg	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	22% 153mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	14.7% 498mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	3.94% 146g	4.75% 176g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Boiled Yellow Sweet Corn with Salt have 2 times more Vitamin B1, 2.7 times more Vitamin B3, 6.9 times more Vitamin B5 and 1.2 times more Vitamin B6 than Cooked Frozen Chopped Collards with Salt.
• While 7 oz of Boiled Chopped Frozen Collards, drained with Salt contain 44.2 times more Vitamin A, 2 times more Vitamin B2, 3.3 times more Vitamin B9, 4.8 times more Vitamin C, 13.9 times more Vitamin E and 1558 times more Vitamin K than Boiled and Drained Yellow Sweet Corn with Salt.
• 7 ounces of Boiled Yellow Sweet Corn with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Yellow Sweet Corn with Salt as well as Boiled Chopped Frozen Collards, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Yellow Sweet Corn with Salt have 2.9 times more Phosphorus and 2.3 times more Zinc than Cooked Frozen Chopped Collards with Salt.
• While 7 oz of Boiled Chopped Frozen Collards, drained with Salt contain 70 times more Calcium, 2.5 times more Iron, 4 times more Manganese and 7.5 times more Selenium than Boiled and Drained Yellow Sweet Corn with Salt.
• Both Boiled Yellow Sweet Corn with Salt and Cooked Frozen Chopped Collards with Salt contain similar levels of Copper, Magnesium, Potassium and Sodium per seven ounces.
• 7 ounces of Boiled Yellow Sweet Corn with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Yellow Sweet Corn with Salt have 2.7 times more Energy, 3 times more Carbohydrate and 8 times more Sugars than Cooked Frozen Chopped Collards with Salt.
• Both Boiled Yellow Sweet Corn with Salt and Cooked Frozen Chopped Collards with Salt offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Cooked Frozen Chopped Collards with Salt provide inadequate amounts of Energy