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Nutrients in 300 calories of Corn

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

Weight per 300 Calories

Corn
82.2g

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

Macros Ratio

Protein Fat Carbs
10%
11%
79%
300 kcal ▼

Macro Nutrients

Corn
Energy300 kcal
10.3%
Yellow 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
4%
Yellow 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%
Yellow 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%
Yellow 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%
Yellow 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
0%
Yellow 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%
Yellow 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
Sugars0.53 g
0.73%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Yellow Corn Grain has 0.52602739726027 g of Sugars per 300 calories, which is 0.73% 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
Fiber6 g
15.8%
Yellow Corn Grain has 6 g of Fiber per 300 calories, which is 15.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein7.74 g
14%
Yellow 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

Corn
Vitamin A9.04 μg
1%
RAE, retinol activity equivalents
Yellow Corn Grain has 9.041095890411 μg of Vitamin A per 300 calories, which is 1% 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
Yellow 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
Yellow 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
Yellow 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
Yellow 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
Yellow 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
NA
Biotin
No information available
Vitamin B915.6 μg
3.9%
Folates and Folic Acid
Yellow Corn Grain has 15.616438356164 μg of Vitamin B9 per 300 calories, which is 3.9% 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 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
0%
Ascorbic acid
Yellow 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
0%
Calciferol, cholecalciferol, ergocalciferol
Yellow 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 E0.4 mg
2.7%
Tocopherols and Tocotrienols
Yellow Corn Grain has 0.4027397260274 mg of Vitamin E per 300 calories, which is 2.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K0.25 μg
0.21%
Phytomenadione or phylloquinone
Yellow Corn Grain has 0.24657534246575 μg of Vitamin K per 300 calories, which is 0.21% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Corn
Calcium5.75 mg
0.58%
Yellow 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%
Yellow 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
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron2.23 mg
28%
Yellow 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%
Yellow 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%
Yellow 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
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus173 mg
24.7%
Yellow 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%
Yellow 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%
Yellow 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%
Yellow 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%
Yellow 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%
Yellow 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 Yellow Corn Grain :
Minerals in 300 calories of Yellow Corn Grain :
Macronutrients in 300 calories of Yellow Corn Grain :



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