Comparing Nutrients in 100 calories Frozen Chopped Collards VS Yellow Sweet Corn

Weight per 100 calories

• Frozen Chopped Collards: 303g
• Yellow Sweet Corn: 116g

Raw Yellow Sweet Corn has 2.6 times more energy per unit of mass than Frozen Chopped Collards, Unprepared, which is average in comparison to other foods. Frozen Chopped Collards having low energy density.

Which food has more nutrients per 100 calories - Frozen Chopped Collards or Yellow Sweet Corn?

Macros Ratio

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

Macro Nutrients

	Frozen Chopped Collards	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.16% 1.12g	1.6% 1.57g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	3.23% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	NA	10% 7.28g	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	3.1% 2.26g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 1.03g	g per day for Men 19-50 years
Fiber	28.7% 11g	6.1% 2.33g	38g per day for Men 19-50 years
Protein	14.6% 8.15g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Collards	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	155% 1391μg	1.16% 10.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.67% 0.33mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	8.3% 0.11mg	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	55.3% 221μg	12.2% 49μg	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	135% 121mg	8.8% 7.9mg	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	NA	0.54% 0.081mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.29% 0.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Collards	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	61% 609mg	0.23% 2.33mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	6.98% 0.063mg	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	40.5% 3.24mg	7.56% 0.6mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	83.4% 1.9mg	8.24% 0.19mg	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	11.7% 82mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	9.23% 314mg	3400mg per day for Men 19-50 years
Selenium	7.7% 4.24μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	9.7% 145mg	1.16% 17.4mg	1500mg per day for Men 19-50 years
Zinc	7.16% 0.79mg	4.86% 0.53mg	11mg per day for Men 19-50 years
Water	7.33% 271g	2.4% 88.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Frozen Chopped Collards vs Yellow Sweet Corn:

• Frozen Chopped Collards, Unprepared have 132.9 times more Vitamin A, 5.2 times more Vitamin B2, 3.2 times more Vitamin B6, 4.5 times more Vitamin B9 and 15.3 times more Vitamin C than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 2.5 times more Vitamin B5 than Frozen Chopped Collards, Unprepared.
• Both Frozen Chopped Collards, Unprepared and Raw Yellow Sweet Corn have similar amounts of Vitamin B1 and Vitamin B3 per 100 kcal.
• Both Frozen Chopped Collards, Unprepared as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Frozen Chopped Collards vs Yellow Sweet Corn:

• Frozen Chopped Collards, Unprepared have 261.9 times more Calcium, 2.6 times more Copper, 5.4 times more Iron, 2 times more Magnesium, 10.1 times more Manganese, 2.4 times more Potassium, 6.1 times more Selenium, 8.3 times more Sodium, 1.5 times more Zinc and 3.1 times more Water than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 1.3 times more Phosphorus than Frozen Chopped Collards, Unprepared.

Comparison of macro-nutrients per 100 calories:

• Frozen Chopped Collards, Unprepared have 17.9 times more Omega 3, 4.7 times more Fiber and 2.1 times more Protein than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 1.4 times more Fat, 2.6 times more Saturated Fat and 2.5 times more Omega 6 than Frozen Chopped Collards, Unprepared.
• Both Frozen Chopped Collards, Unprepared and Raw Yellow Sweet Corn have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Frozen Chopped Collards, Unprepared as well as Raw Yellow Sweet Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.