Comparing Nutrients in 7 ounces Yellow Sweet Corn VS Collards

Macros Ratio

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

Macro Nutrients

	Yellow Sweet Corn	Collards	Recommended Dietary Allowance
Energy	5.9% 171kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	2.76% 2.68g	1.25% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.94g	0.96% 0.16g	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	8.27% 10.8g	130g per day for Men 19-50 years
Sugars	17% 12.4g	1.26% 0.91g	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	21% 7.94g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Collards	Recommended Dietary Allowance
Vitamin A	2% 18μg	55.3% 498μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	25% 0.33mg	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	64% 256μg	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	78% 70mg	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	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	723% 867μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Corn	Collards	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	10% 0.091mg	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	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	56.8% 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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	12.4% 423mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.08% 151g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Yellow Sweet Corn VS Collards per 7 oz

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

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

• 7 ounces of Yellow Sweet Corn have 2.9 times more Vitamin B1, 2.4 times more Vitamin B3 and 2.7 times more Vitamin B5 than Collards.
• While 7 oz of Raw Collards contain 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 Raw Yellow Sweet Corn.
• 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 Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

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

Comparison of macro-nutrients per 7 ounces:

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