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

Macros Ratio

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

Macro Nutrients

	Boiled Yellow Sweet Corn	Frozen Chopped Collards	Recommended Dietary Allowance
Energy	6.57% 191kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	6.84% 1.16g	0.84% 0.14g	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	9.86% 13g	130g per day for Men 19-50 years
Sugars	12.4% 9g	NA	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	19% 7.14g	38g per day for Men 19-50 years
Protein	12% 6.77g	9.53% 5.34g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Sweet Corn	Frozen Chopped Collards	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	7.95% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.2% 0.28mg	17.6% 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	36.2% 145μg	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	88% 79.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Sweet Corn	Frozen Chopped Collards	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	40% 399mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	11.7% 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	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	54.6% 1.26mg	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	14.8% 502mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	3.94% 146g	4.8% 178g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Boiled Yellow Sweet Corn have 1.9 times more Vitamin B1, 2.6 times more Vitamin B3, 7.2 times more Vitamin B5 and 1.2 times more Vitamin B6 than Frozen Chopped Collards.
• While 7 oz of Frozen Chopped Collards, Unprepared contain 35.3 times more Vitamin A, 1.9 times more Vitamin B2, 3.2 times more Vitamin B9 and 7.3 times more Vitamin C than Boiled and Drained Yellow Sweet Corn.
• 7 ounces of Boiled Yellow Sweet Corn have insufficient amounts of Vitamin A
• Both Boiled and Drained Yellow Sweet Corn as well as Frozen Chopped Collards, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Yellow Sweet Corn have 2.9 times more Phosphorus and 2.4 times more Zinc than Frozen Chopped Collards.
• While 7 oz of Frozen Chopped Collards, Unprepared contain 67 times more Calcium, 2.4 times more Iron, 3.8 times more Manganese, 7 times more Selenium and 48 times more Sodium than Boiled and Drained Yellow Sweet Corn.
• Both Boiled Yellow Sweet Corn and Frozen Chopped Collards contain similar levels of Copper, Magnesium and Potassium per seven ounces.
• 7 ounces of Boiled Yellow Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Yellow Sweet Corn have 2.9 times more Energy, 8.1 times more Omega 6, 3.2 times more Carbohydrate and 1.3 times more Protein than Frozen Chopped Collards.
• While 7 oz of Frozen Chopped Collards, Unprepared contain 5.3 times more Omega 3 and 1.5 times more Fiber than Boiled and Drained Yellow Sweet Corn.
• 7 ounces of Boiled Yellow Sweet Corn provide inadequate amounts of Omega 3
• 7 ounces of Frozen Chopped Collards provide inadequate amounts of Energy and Omega 6