Comparing Nutrients in 100 grams Yellow Sweet Corn VS Boiled Collards

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Boiled Collards	27%	16%	57%

Macro Nutrients

	Yellow Sweet Corn	Boiled Collards	Recommended Dietary Allowance
Energy	2.97% 86kcal	1.14% 33kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.74% 0.72g	97g per day for Men 19-50 years
Saturated Fat	1% 0.33g	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	5.8% 0.093g	1.6g per day for Men 19-50 years
Omega 6	2.78% 0.47g	0.41% 0.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	4.35% 5.65g	130g per day for Men 19-50 years
Sugars	8.63% 6.26g	0.55% 0.4g	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	2.68% 1.94g	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	% 3.43g	NA	g per day for Men 19-50 years
Sucrose	% 0.89g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	10.5% 4g	38g per day for Men 19-50 years
Protein	5.84% 3.27g	4.84% 2.7g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Boiled Collards	Recommended Dietary Allowance
Vitamin A	1% 9μg	42.2% 380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.23% 0.055mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	4.36% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	9.85% 0.13mg	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	10.5% 42μg	4% 16μg	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	7.56% 6.8mg	20.2% 18mg	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	0.47% 0.07mg	5.87% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	339% 407μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Corn	Boiled Collards	Recommended Dietary Allowance
Calcium	0.2% 2mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	5.67% 0.051mg	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	6.5% 0.52mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	8.8% 37mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	7.1% 0.16mg	22% 0.51mg	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	12.7% 89mg	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	3.44% 117mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	2.06% 76g	2.44% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Yellow Sweet Corn VS Boiled Collards per 100 g

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

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

• 100 grams of Yellow Sweet Corn have 3.9 times more Vitamin B1, 3.1 times more Vitamin B3, 3.3 times more Vitamin B5 and 2.6 times more Vitamin B9 than Boiled Collards.
• While 100 g of Boiled and Drained Collards contain 42.2 times more Vitamin A, 1.9 times more Vitamin B2, 1.4 times more Vitamin B6, 2.7 times more Vitamin C, 12.6 times more Vitamin E and 1355.3 times more Vitamin K than Raw Yellow Sweet Corn.
• 100 grams of Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Yellow Sweet Corn as well as Boiled and Drained Collards have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Yellow Sweet Corn have 1.8 times more Magnesium, 2.8 times more Phosphorus, 2.3 times more Potassium and 2 times more Zinc than Boiled Collards.
• While 100 g of Boiled and Drained Collards contain 70.5 times more Calcium, 2.2 times more Iron and 3.1 times more Manganese than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Boiled Collards contain similar levels of Copper and Water per 100 grams.
• 100 grams of Yellow Sweet Corn lack sufficient amounts of Calcium
• Both Raw Yellow Sweet Corn as well as Boiled and Drained Collards lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Yellow Sweet Corn have 2.6 times more Energy, 6.7 times more Omega 6, 3.3 times more Carbohydrate, 15.7 times more Sugars and 1.2 times more Protein than Boiled Collards.
• While 100 g of Boiled and Drained Collards contain 6.6 times more Omega 3 and 2 times more Fiber than Raw Yellow Sweet Corn.
• 100 grams of Yellow Sweet Corn provide inadequate amounts of Omega 3
• 100 grams of Boiled Collards provide inadequate amounts of Energy and Omega 6