Nutrients in 14 ounces of White Corn

White Corn Grain, also known as dent corn, field corn.

raw whole

Macros Ratio

Protein Fat Carbs

10%

11%

79%

14 oz ▼

Macro Nutrients

White Corn

Energy1449 kcal

50%

White 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%

White 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%

White 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%

White 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%

White 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

White 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%

White 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

Sugars

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

No information available

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

Fiber

No information available

Protein37.4 g

66.8%

White 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

White Corn

Vitamin A0 μg

RAE, retinol activity equivalents

White Corn Grain has 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.53 mg

127%

Thiamine

White 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

White 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

White 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

White 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

White 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

Biotin

No information available

Vitamin B9

Folates and Folic Acid

No information available

Vitamin B120 μg

Cobalamin

White 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

Ascorbic acid

White 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

Calciferol, cholecalciferol, ergocalciferol

White 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 E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

White Corn

Calcium27.8 mg

2.78%

White 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%

White 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

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

No information available

Iron10.8 mg

134%

White 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%

White 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%

White 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

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

No information available

Phosphorus833 mg

119%

White 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%

White 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%

White 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%

White 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%

White 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%

White 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 White Corn Grain:

14 ounces of White Corn has outstanding amounts of Vitamin B1, Vitamin B3 and Vitamin B6.
It is an excellent source of Vitamin B2 and Vitamin B5.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 14 ounces of White Corn Grain:

14 ounces of White Corn has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Selenium.
It is an excellent source of Potassium and Zinc.
It also has a good amount of Sodium.
This cereal has some Calcium.

Macronutrients in 14 ounces of White Corn Grain:

14 ounces of White Corn has outstanding amounts of Carbohydrate.
It is an excellent source of Omega 6 and Protein.
It also has a good amount of Fat, Saturated Fat and Omega 3.

Compare White Corn Grain with:

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

Food Info

Nutrients in 14 ounces of White Corn

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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