Comparing Nutrients in 100 grams Boiled Collards with Salt VS Boiled Yellow Sweet Corn with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Collards with Salt	27%	16%	57%
Boiled Yellow Sweet Corn with Salt	12%	12%	76%

Macro Nutrients

	Boiled Collards with Salt	Boiled Yellow Sweet Corn with Salt	Recommended Dietary Allowance
Energy	1.14% 33kcal	3.3% 96kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	5.8% 0.093g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	3.45% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.65g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	6.26% 4.54g	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	NA	1.1% 0.79g	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	NA	% 0.84g	g per day for Men 19-50 years
Sucrose	NA	% 2.74g	g per day for Men 19-50 years
Fiber	10.5% 4g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	4.84% 2.7g	6.1% 3.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Collards with Salt	Boiled Yellow Sweet Corn with Salt	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	7.75% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.15% 0.11mg	4.4% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.36% 0.22mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.85% 0.13mg	10.7% 0.14mg	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	4% 16μg	5.75% 23μg	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	20.2% 18mg	6.1% 5.5mg	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	5.87% 0.88mg	0.6% 0.09mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	339% 407μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Collards with Salt	Boiled Yellow Sweet Corn with Salt	Recommended Dietary Allowance
Calcium	14% 141mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	5.44% 0.049mg	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	14% 1.13mg	5.63% 0.45mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	7.26% 0.17mg	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	4.57% 32mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	3.44% 117mg	6.4% 218mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	17% 252mg	17% 253mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	5.64% 0.62mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2% 73.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Collards with Salt vs Boiled Yellow Sweet Corn with Salt:

• Boiled and Drained Collards with Salt have 29.2 times more Vitamin A, 1.9 times more Vitamin B2, 3.3 times more Vitamin C, 9.8 times more Vitamin E and 1016.5 times more Vitamin K than Boiled and Drained Yellow Sweet Corn with Salt.
• While Boiled and Drained Yellow Sweet Corn with Salt contains 2.3 times more Vitamin B1, 2.9 times more Vitamin B3, 3.6 times more Vitamin B5 and 1.4 times more Vitamin B9 than Boiled and Drained Collards with Salt.
• Both Boiled and Drained Collards with Salt and Boiled and Drained Yellow Sweet Corn with Salt have similar amounts of Vitamin B6 per 100 g.
• Both Boiled and Drained Collards with Salt as well as Boiled and Drained Yellow Sweet Corn with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Collards with Salt vs Boiled Yellow Sweet Corn with Salt:

• Boiled and Drained Collards with Salt have 47 times more Calcium, 2.5 times more Iron, 3.1 times more Manganese and 1.2 times more Water than Boiled and Drained Yellow Sweet Corn with Salt.
• While Boiled and Drained Yellow Sweet Corn with Salt contains 2.4 times more Phosphorus, 1.9 times more Potassium and 2.7 times more Zinc than Boiled and Drained Collards with Salt.
• Both Boiled and Drained Collards with Salt and Boiled and Drained Yellow Sweet Corn with Salt have similar amounts of Copper, Magnesium and Sodium per 100 g.
• Both Boiled and Drained Collards with Salt as well as Boiled and Drained Yellow Sweet Corn with Salt have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Collards with Salt have 5.2 times more Omega 3 and 1.7 times more Fiber than Boiled and Drained Yellow Sweet Corn with Salt.
• While Boiled and Drained Yellow Sweet Corn with Salt contains 2.9 times more Energy, 2.1 times more Fat, 8.4 times more Omega 6, 3.7 times more Carbohydrate and 1.3 times more Protein than Boiled and Drained Collards with Salt.
• Both Boiled and Drained Collards with Salt as well as Boiled and Drained Yellow Sweet Corn with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.