Nutrients in 300 calories of White Corn

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

raw whole

Weight per 300 Calories

White Corn

82.2g

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

Macros Ratio

Protein Fat Carbs

10%

11%

79%

300 kcal ▼

Macro Nutrients

White Corn

Energy300 kcal

10.3%

White Corn Grain has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.9 g

White Corn Grain has 3.8958904109589 g of Fat per 300 calories, which is 4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.55 g

1.7%

White Corn Grain has 0.54821917808219 g of Saturated Fat per 300 calories, which is 1.7% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.053 g

3.34%

White Corn Grain has 0.053424657534247 g of Omega 3 per 300 calories, which is 3.34% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.72 g

10%

White Corn Grain has 1.7235616438356 g of Omega 6 per 300 calories, which is 10% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate61 g

47%

White Corn Grain has 61.035616438356 g of Carbohydrate per 300 calories, which is 47% 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

Protein7.74 g

14%

White Corn Grain has 7.7424657534247 g of Protein per 300 calories, which is 14% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.32 mg

26.4%

Thiamine

White Corn Grain has 0.31643835616438 mg of Vitamin B1 per 300 calories, which is 26.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.17 mg

12.7%

Riboflavin

White Corn Grain has 0.16520547945205 mg of Vitamin B2 per 300 calories, which is 12.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33 mg

18.6%

Niacin, nicotinic acid, niacinamide

White Corn Grain has 2.981095890411 mg of Vitamin B3 per 300 calories, which is 18.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.35 mg

6.97%

Pantothenic acid

White Corn Grain has 0.34849315068493 mg of Vitamin B5 per 300 calories, which is 6.97% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.51 mg

39.3%

Pyridoxine

White Corn Grain has 0.51123287671233 mg of Vitamin B6 per 300 calories, which is 39.3% 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 300 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

White Corn Grain has 0 mg of Vitamin C per 300 calories, 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 300 calories, 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

Calcium5.75 mg

0.58%

White Corn Grain has 5.7534246575342 mg of Calcium per 300 calories, which is 0.58% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.26 mg

28.7%

White Corn Grain has 0.25808219178082 mg of Copper per 300 calories, which is 28.7% 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

Iron2.23 mg

28%

White Corn Grain has 2.227397260274 mg of Iron per 300 calories, which is 28% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium104 mg

25%

White Corn Grain has 104.38356164384 mg of Magnesium per 300 calories, which is 25% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.4 mg

17.3%

White Corn Grain has 0.3986301369863 mg of Manganese per 300 calories, which is 17.3% 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

Phosphorus173 mg

24.7%

White Corn Grain has 172.60273972603 mg of Phosphorus per 300 calories, which is 24.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium236 mg

6.94%

White Corn Grain has 235.8904109589 mg of Potassium per 300 calories, which is 6.94% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium12.7 μg

23%

White Corn Grain has 12.739726027397 μg of Selenium per 300 calories, which is 23% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium28.8 mg

1.9%

White Corn Grain has 28.767123287671 mg of Sodium per 300 calories, which is 1.9% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.8 mg

16.5%

White Corn Grain has 1.8164383561644 mg of Zinc per 300 calories, which is 16.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water8.52 g

0.23%

White Corn Grain has 8.5232876712329 g of Water per 300 calories, which is 0.23% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of White Corn Grain:

300 calories of White Corn is an excellent source of Vitamin B1 and Vitamin B6.
It has a good amount of Vitamin B2 and Vitamin B3.
It also has some Vitamin B5.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 300 calories of White Corn Grain:

300 calories of White Corn is an excellent source of Copper, Iron, Magnesium, Phosphorus and Selenium.
It has a good amount of Manganese and Zinc.
It also has some Potassium.
While 300 calories of product has trace amounts of Sodium, it has no Calcium.

Macronutrients in 300 calories of White Corn Grain:

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

Compare White Corn Grain with:

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

Food Info

Nutrients in 300 calories of White Corn

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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