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Nutrients in 14 ounces of Corn

Yellow Corn Grain (Zea mays mays L.), also known as dent corn, field corn.

Macros Ratio

Protein Fat Carbs
10%
11%
79%
14 oz ▼

Macro Nutrients

Corn
Energy1449 kcal
50%
Yellow Corn Grain has 1448.65945 kcal of Energy per 14 ounces, which is 50% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat19 g
19.4%
Yellow Corn Grain has 18.8127282 g of Fat per 14 ounces, which is 19.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat2.65 g
8.27%
Yellow Corn Grain has 2.64727631 g of Saturated Fat per 14 ounces, which is 8.27% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.26 g
16%
Yellow Corn Grain has 0.25798045 g of Omega 3 per 14 ounces, which is 16% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 68.32 g
49%
Yellow Corn Grain has 8.32284621 g of Omega 6 per 14 ounces, which is 49% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Yellow Corn Grain has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate295 g
227%
Yellow Corn Grain has 294.7327418 g of Carbohydrate per 14 ounces, which is 227% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars2.54 g
3.5%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Yellow Corn Grain has 2.5401152 g of Sugars per 14 ounces, which is 3.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber29 g
76.2%
Yellow Corn Grain has 28.973189 g of Fiber per 14 ounces, which is 76.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein37.4 g
66.8%
Yellow Corn Grain has 37.3873206 g of Protein per 14 ounces, which is 66.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Corn
Vitamin A43.7 μg
4.85%
RAE, retinol activity equivalents
Yellow Corn Grain has 43.65823 μg of Vitamin A per 14 ounces, which is 4.85% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.53 mg
127%
Thiamine
Yellow Corn Grain has 1.52803805 mg of Vitamin B1 per 14 ounces, which is 127% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.8 mg
61.4%
Riboflavin
Yellow Corn Grain has 0.79775493 mg of Vitamin B2 per 14 ounces, which is 61.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B314.4 mg
90%
Niacin, nicotinic acid, niacinamide
Yellow Corn Grain has 14.39530911 mg of Vitamin B3 per 14 ounces, which is 90% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.7 mg
33.7%
Pantothenic acid
Yellow Corn Grain has 1.68282632 mg of Vitamin B5 per 14 ounces, which is 33.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.47 mg
190%
Pyridoxine
Yellow Corn Grain has 2.46867446 mg of Vitamin B6 per 14 ounces, which is 190% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B975.4 μg
19%
Folates and Folic Acid
Yellow Corn Grain has 75.40967 μg of Vitamin B9 per 14 ounces, which is 19% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Yellow Corn Grain has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg
0%
Ascorbic acid
Yellow Corn Grain has 0 mg of Vitamin C per 14 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Yellow Corn Grain has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.94 mg
13%
Tocopherols and Tocotrienols
Yellow Corn Grain has 1.9447757 mg of Vitamin E per 14 ounces, which is 13% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1.2 μg
0.99%
Phytomenadione or phylloquinone
Yellow Corn Grain has 1.190679 μg of Vitamin K per 14 ounces, which is 0.99% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Corn
Calcium27.8 mg
2.78%
Yellow Corn Grain has 27.78251 mg of Calcium per 14 ounces, which is 2.78% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.25 mg
138%
Yellow Corn Grain has 1.24624402 mg of Copper per 14 ounces, which is 138% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron10.8 mg
134%
Yellow Corn Grain has 10.7558003 mg of Iron per 14 ounces, which is 134% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium504 mg
120%
Yellow Corn Grain has 504.05411 mg of Magnesium per 14 ounces, which is 120% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.92 mg
83.7%
Yellow Corn Grain has 1.92493105 mg of Manganese per 14 ounces, which is 83.7% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus833 mg
119%
Yellow Corn Grain has 833.4753 mg of Phosphorus per 14 ounces, which is 119% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1139 mg
33.5%
Yellow Corn Grain has 1139.08291 mg of Potassium per 14 ounces, which is 33.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium61.5 μg
112%
Yellow Corn Grain has 61.518415 μg of Selenium per 14 ounces, which is 112% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium139 mg
9.26%
Yellow Corn Grain has 138.91255 mg of Sodium per 14 ounces, which is 9.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc8.77 mg
79.7%
Yellow Corn Grain has 8.7713353 mg of Zinc per 14 ounces, which is 79.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water41 g
1.1%
Yellow Corn Grain has 41.1578041 g of Water per 14 ounces, which is 1.1% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Yellow Corn Grain :
Minerals in 14 ounces of Yellow Corn Grain :
Macronutrients in 14 ounces of Yellow Corn Grain :



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