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

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Cooked Chopped Frozen Collards	27%	8%	65%

Macro Nutrients

	Yellow Sweet Corn	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Energy	5.9% 171kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	2.76% 2.68g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	15.8% 0.25g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.94g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	11% 14g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	5.3% 3.85g	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	% 6.8g	NA	g per day for Men 19-50 years
Sucrose	% 1.77g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Vitamin A	2% 18μg	127% 1141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	7.77% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	7.88% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	4.56% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	21% 83.3μg	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	15% 13.5mg	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	0.93% 0.14mg	16.5% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	1031% 1237μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Corn	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	13% 1.03mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	25.2% 177mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	14.7% 498mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.08% 151g	4.75% 176g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Yellow Sweet Corn have 3.3 times more Vitamin B1, 2.8 times more Vitamin B3 and 6.2 times more Vitamin B5 than Cooked Chopped Frozen Collards.
• While 7 oz of Boiled Chopped Frozen Collards contain 63.9 times more Vitamin A, 2.1 times more Vitamin B2, 1.8 times more Vitamin B9, 3.9 times more Vitamin C, 17.9 times more Vitamin E and 2077.3 times more Vitamin K than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Cooked Chopped Frozen Collards provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Yellow Sweet Corn as well as Boiled Chopped Frozen Collards have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Yellow Sweet Corn have 1.2 times more Magnesium, 3.3 times more Phosphorus and 1.7 times more Zinc than Cooked Chopped Frozen Collards.
• While 7 oz of Boiled Chopped Frozen Collards contain 105 times more Calcium, 2.2 times more Iron, 4.1 times more Manganese, 2.5 times more Selenium and 3.3 times more Sodium than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Cooked Chopped Frozen Collards contain similar levels of Copper, Potassium and Water per seven ounces.
• 7 ounces of Yellow Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Yellow Sweet Corn have 2.4 times more Energy, 7.9 times more Omega 6, 2.6 times more Carbohydrate and 11 times more Sugars than Cooked Chopped Frozen Collards.
• While 7 oz of Boiled Chopped Frozen Collards contain 9.1 times more Omega 3 and 1.4 times more Fiber than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Cooked Chopped Frozen Collards offer comparable quantities of Protein per seven ounces.
• 7 ounces of Yellow Sweet Corn provide inadequate amounts of Omega 3
• 7 ounces of Cooked Chopped Frozen Collards provide inadequate amounts of Energy and Omega 6