Nutrients in 1 kilogram of White Sweet Corn

Raw White Sweet Corn (Zea mays).

Macros Ratio

Protein Fat Carbs

13%

11%

76%

1 kg ▼

Macro Nutrients

White Sweet Corn

Energy860 kcal

29.7%

Raw White Sweet Corn has 860 kcal of Energy per 1 kilogram, which is 29.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat12 g

12%

Raw White Sweet Corn has 11.8 g of Fat per 1 kilogram, which is 12% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.82 g

5.7%

Raw White Sweet Corn has 1.82 g of Saturated Fat per 1 kilogram, which is 5.7% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.16 g

10%

Raw White Sweet Corn has 0.16 g of Omega 3 per 1 kilogram, which is 10% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 65.4 g

32%

Raw White Sweet Corn has 5.42 g of Omega 6 per 1 kilogram, which is 32% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw White Sweet Corn has 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate190 g

146%

Raw White Sweet Corn has 190.2 g of Carbohydrate per 1 kilogram, which is 146% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars32.2 g

44.4%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw White Sweet Corn has 32.2 g of Sugars per 1 kilogram, which is 44.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber27 g

71%

Raw White Sweet Corn has 27 g of Fiber per 1 kilogram, which is 71% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein32.2 g

57.5%

Raw White Sweet Corn has 32.2 g of Protein per 1 kilogram, which is 57.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

White Sweet Corn

Vitamin A0 μg

RAE, retinol activity equivalents

Raw White Sweet Corn has 0 μg of Vitamin A per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B12 mg

167%

Thiamine

Raw White Sweet Corn has 2 mg of Vitamin B1 per 1 kilogram, which is 167% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.6 mg

46%

Riboflavin

Raw White Sweet Corn has 0.6 mg of Vitamin B2 per 1 kilogram, which is 46% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B317 mg

106%

Niacin, nicotinic acid, niacinamide

Raw White Sweet Corn has 17 mg of Vitamin B3 per 1 kilogram, which is 106% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B57.6 mg

152%

Pantothenic acid

Raw White Sweet Corn has 7.6 mg of Vitamin B5 per 1 kilogram, which is 152% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.55 mg

42.3%

Pyridoxine

Raw White Sweet Corn has 0.55 mg of Vitamin B6 per 1 kilogram, which is 42.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9460 μg

115%

Folates and Folic Acid

Raw White Sweet Corn has 460 μg of Vitamin B9 per 1 kilogram, which is 115% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw White Sweet Corn has 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C68 mg

75.6%

Ascorbic acid

Raw White Sweet Corn has 68 mg of Vitamin C per 1 kilogram, which is 75.6% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw White Sweet Corn has 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.7 mg

4.67%

Tocopherols and Tocotrienols

Raw White Sweet Corn has 0.7 mg of Vitamin E per 1 kilogram, which is 4.67% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3 μg

2.5%

Phytomenadione or phylloquinone

Raw White Sweet Corn has 3 μg of Vitamin K per 1 kilogram, which is 2.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

White Sweet Corn

Calcium20 mg

Raw White Sweet Corn has 20 mg of Calcium per 1 kilogram, which is 2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.54 mg

60%

Raw White Sweet Corn has 0.54 mg of Copper per 1 kilogram, which is 60% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron5.2 mg

65%

Raw White Sweet Corn has 5.2 mg of Iron per 1 kilogram, which is 65% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium370 mg

88%

Raw White Sweet Corn has 370 mg of Magnesium per 1 kilogram, which is 88% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.6 mg

70%

Raw White Sweet Corn has 1.61 mg of Manganese per 1 kilogram, which is 70% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus890 mg

127%

Raw White Sweet Corn has 890 mg of Phosphorus per 1 kilogram, which is 127% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2700 mg

79.4%

Raw White Sweet Corn has 2700 mg of Potassium per 1 kilogram, which is 79.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium6 μg

11%

Raw White Sweet Corn has 6 μg of Selenium per 1 kilogram, which is 11% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium150 mg

10%

Raw White Sweet Corn has 150 mg of Sodium per 1 kilogram, which is 10% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.5 mg

41%

Raw White Sweet Corn has 4.5 mg of Zinc per 1 kilogram, which is 41% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water760 g

20.5%

Raw White Sweet Corn has 759.6 g of Water per 1 kilogram, which is 20.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw White Sweet Corn:

1 kilogram of White Sweet Corn has outstanding amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9.
It is an excellent source of Vitamin B2, Vitamin B6 and Vitamin C.
It also has some Vitamin E and Vitamin K.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Raw White Sweet Corn:

1 kilogram of White Sweet Corn has outstanding amounts of Magnesium and Phosphorus.
It is an excellent source of Copper, Iron, Manganese, Potassium and Zinc.
It also has a good amount of Selenium and Sodium.
The product has trace amounts of Calcium.

Macronutrients in 1 kilogram of Raw White Sweet Corn:

1 kilogram of White Sweet Corn has outstanding amounts of Carbohydrate.
It is an excellent source of Omega 6, Sugars, Fiber and Protein.
It also has a good amount of Fat and Omega 3.
This vegetable has some Saturated Fat.

Compare Raw White Sweet Corn with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 1 kilogram of White Sweet Corn

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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