Comparing Nutrients in 100 grams Collards VS Yellow Sweet Corn

Macros Ratio

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

Macro Nutrients

	Collards	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	1.1% 32kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	6.75% 0.11g	0.88% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	2.78% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.17% 5.4g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	0.63% 0.46g	8.63% 6.26g	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	2.68% 1.94g	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	% 3.43g	g per day for Men 19-50 years
Sucrose	NA	% 0.89g	g per day for Men 19-50 years
Fiber	10.5% 4g	5.26% 2g	38g per day for Men 19-50 years
Protein	5.4% 3.02g	5.84% 3.27g	56g per day for Men 19-50 years

Vitamins

	Collards	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	28% 251μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.64% 0.74mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.34% 0.27mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	7.15% 0.093mg	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	32.3% 129μg	10.5% 42μg	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	39.2% 35.3mg	7.56% 6.8mg	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	15% 2.26mg	0.47% 0.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	364% 437μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Collards	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	23.2% 232mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	5.1% 0.046mg	6% 0.054mg	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	5.88% 0.47mg	6.5% 0.52mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	8.8% 37mg	420mg per day for Men 19-50 years
Manganese	28.6% 0.66mg	7.1% 0.16mg	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	3.57% 25mg	12.7% 89mg	700mg per day for Men 19-50 years
Potassium	6.26% 213mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	2.42% 89.6g	2.06% 76g	3700g per day for Men 19-50 years

Nutrient Comparison: Collards VS Yellow Sweet Corn per 100 g

Compare the macro and micronutrient content in 100 g of Collards versus 100 g of Yellow Sweet Corn to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Collards have 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 Yellow Sweet Corn.
• While 100 g of Raw Yellow Sweet Corn contain 2.9 times more Vitamin B1, 2.4 times more Vitamin B3 and 2.7 times more Vitamin B5 than Raw Collards.
• 100 grams of Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Collards as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Collards have 116 times more Calcium, 4 times more Manganese and 2.2 times more Selenium than Yellow Sweet Corn.
• While 100 g of Raw Yellow Sweet Corn contain 1.4 times more Magnesium, 3.6 times more Phosphorus, 1.3 times more Potassium and 2.2 times more Zinc than Raw Collards.
• Both Collards and Yellow Sweet Corn contain similar levels of Copper, Iron and Water per 100 grams.
• 100 grams of Collards lack sufficient amounts of Zinc
• 100 grams of Yellow Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Collards have 7.7 times more Omega 3 and 2 times more Fiber than Yellow Sweet Corn.
• While 100 g of Raw Yellow Sweet Corn contain 2.7 times more Energy, 5.8 times more Omega 6, 3.5 times more Carbohydrate and 13.6 times more Sugars than Raw Collards.
• Both Collards and Yellow Sweet Corn offer comparable quantities of Protein per 100 grams.
• 100 grams of Collards provide inadequate amounts of Energy and Omega 6
• 100 grams of Yellow Sweet Corn provide inadequate amounts of Omega 3