Nutrients in 500 calories of Corn

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

raw whole

Weight per 500 Calories

Corn

137g

Yellow Corn Grain has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

10%

11%

79%

500 kcal ▼

Macro Nutrients

Corn

Energy500 kcal

17.2%

Yellow Corn Grain has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat6.5 g

6.7%

Yellow Corn Grain has 6.4931506849315 g of Fat per 500 calories, which is 6.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.91 g

2.86%

Yellow Corn Grain has 0.91369863013699 g of Saturated Fat per 500 calories, which is 2.86% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.089 g

5.57%

Yellow Corn Grain has 0.089041095890411 g of Omega 3 per 500 calories, which is 5.57% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.87 g

17%

Yellow Corn Grain has 2.872602739726 g of Omega 6 per 500 calories, which is 17% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Yellow Corn Grain has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate102 g

78.3%

Yellow Corn Grain has 101.72602739726 g of Carbohydrate per 500 calories, which is 78.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.88 g

1.2%

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

Yellow Corn Grain has 0.87671232876712 g of Sugars per 500 calories, which is 1.2% 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

Fiber10 g

26.3%

Yellow Corn Grain has 10 g of Fiber per 500 calories, which is 26.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein13 g

23%

Yellow Corn Grain has 12.904109589041 g of Protein per 500 calories, which is 23% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Corn

Vitamin A15 μg

1.67%

RAE, retinol activity equivalents

Yellow Corn Grain has 15.068493150685 μg of Vitamin A per 500 calories, which is 1.67% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.53 mg

44%

Thiamine

Yellow Corn Grain has 0.52739726027397 mg of Vitamin B1 per 500 calories, which is 44% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.28 mg

21%

Riboflavin

Yellow Corn Grain has 0.27534246575342 mg of Vitamin B2 per 500 calories, which is 21% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.97 mg

31%

Niacin, nicotinic acid, niacinamide

Yellow Corn Grain has 4.9684931506849 mg of Vitamin B3 per 500 calories, which is 31% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.58 mg

11.6%

Pantothenic acid

Yellow Corn Grain has 0.58082191780822 mg of Vitamin B5 per 500 calories, which is 11.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.85 mg

65.5%

Pyridoxine

Yellow Corn Grain has 0.85205479452055 mg of Vitamin B6 per 500 calories, which is 65.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B926 μg

6.5%

Folates and Folic Acid

Yellow Corn Grain has 26.027397260274 μg of Vitamin B9 per 500 calories, which is 6.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Yellow Corn Grain has 0 μg of Vitamin B12 per 500 calories, 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

Ascorbic acid

Yellow Corn Grain has 0 mg of Vitamin C per 500 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Yellow Corn Grain has 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.67 mg

4.47%

Tocopherols and Tocotrienols

Yellow Corn Grain has 0.67123287671233 mg of Vitamin E per 500 calories, which is 4.47% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.41 μg

0.34%

Phytomenadione or phylloquinone

Yellow Corn Grain has 0.41095890410959 μg of Vitamin K per 500 calories, which is 0.34% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Corn

Calcium9.6 mg

0.96%

Yellow Corn Grain has 9.5890410958904 mg of Calcium per 500 calories, which is 0.96% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.43 mg

47.8%

Yellow Corn Grain has 0.43013698630137 mg of Copper per 500 calories, which is 47.8% 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

Iron3.7 mg

46.4%

Yellow Corn Grain has 3.7123287671233 mg of Iron per 500 calories, which is 46.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium174 mg

41.4%

Yellow Corn Grain has 173.97260273973 mg of Magnesium per 500 calories, which is 41.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.66 mg

29%

Yellow Corn Grain has 0.66438356164384 mg of Manganese per 500 calories, which is 29% 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

Phosphorus288 mg

41%

Yellow Corn Grain has 287.67123287671 mg of Phosphorus per 500 calories, which is 41% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium393 mg

11.6%

Yellow Corn Grain has 393.15068493151 mg of Potassium per 500 calories, which is 11.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium21.2 μg

38.6%

Yellow Corn Grain has 21.232876712329 μg of Selenium per 500 calories, which is 38.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium48 mg

3.2%

Yellow Corn Grain has 47.945205479452 mg of Sodium per 500 calories, which is 3.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.03 mg

27.5%

Yellow Corn Grain has 3.027397260274 mg of Zinc per 500 calories, which is 27.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water14.2 g

0.38%

Yellow Corn Grain has 14.205479452055 g of Water per 500 calories, which is 0.38% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Yellow Corn Grain :

500 calories of Corn is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6.
It has a good amount of Vitamin B5.
It also has some Vitamin B9 and Vitamin E.
While 500 calories of product has trace amounts of Vitamin A, it has no Vitamin B12, Vitamin C, Vitamin D and Vitamin K.

Minerals in 500 calories of Yellow Corn Grain :

500 calories of Corn is an excellent source of Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc.
It has a good amount of Potassium.
It also has some Sodium.
The product has trace amounts of Calcium.

Macronutrients in 500 calories of Yellow Corn Grain :

500 calories of Corn is an excellent source of Carbohydrate, Fiber and Protein.
It has a good amount of Omega 6.
It also has some Fat, Saturated Fat and Omega 3.
The product has trace amounts of Sugars.

Compare Yellow Corn Grain with:

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

Food Info

Nutrients in 500 calories of Corn

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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