Nutrients in 300 calories of Boiled White Sweet Corn

Boiled and Drained White Sweet Corn.

Weight per 300 Calories

Boiled White Sweet Corn

309g

Boiled and Drained White Sweet Corn has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

12%

11%

77%

300 kcal ▼

Macro Nutrients

Boiled White Sweet Corn

Energy300 kcal

10.3%

Boiled and Drained White Sweet Corn 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

Fat4.36 g

4.5%

Boiled and Drained White Sweet Corn has 4.360824742268 g of Fat per 300 calories, which is 4.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.61 g

1.9%

Boiled and Drained White Sweet Corn has 0.60927835051546 g of Saturated Fat per 300 calories, which is 1.9% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.056 g

3.48%

Boiled and Drained White Sweet Corn has 0.055670103092784 g of Omega 3 per 300 calories, which is 3.48% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.8 g

10.7%

Boiled and Drained White Sweet Corn has 1.8123711340206 g of Omega 6 per 300 calories, which is 10.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained White Sweet Corn 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

Carbohydrate67 g

51.6%

Boiled and Drained White Sweet Corn has 67.144329896907 g of Carbohydrate per 300 calories, which is 51.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars24 g

33%

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

Boiled and Drained White Sweet Corn has 23.907216494845 g of Sugars per 300 calories, which is 33% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose3.15 g

4.35%

≤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]

Boiled and Drained White Sweet Corn has 3.1546391752577 g of Fructose per 300 calories, which is 4.35% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose2.16 g

Boiled and Drained White Sweet Corn has 2.1649484536082 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose18.6 g

Boiled and Drained White Sweet Corn has 18.618556701031 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber8.35 g

22%

Boiled and Drained White Sweet Corn has 8.3505154639175 g of Fiber per 300 calories, which is 22% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein10.3 g

18.4%

Boiled and Drained White Sweet Corn has 10.329896907216 g of Protein per 300 calories, which is 18.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled White Sweet Corn

Vitamin A0 μg

RAE, retinol activity equivalents

Boiled and Drained White Sweet Corn 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 B10.28 mg

23%

Thiamine

Boiled and Drained White Sweet Corn has 0.27835051546392 mg of Vitamin B1 per 300 calories, which is 23% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.16 mg

12.6%

Riboflavin

Boiled and Drained White Sweet Corn has 0.1639175257732 mg of Vitamin B2 per 300 calories, which is 12.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.15 mg

32.2%

Niacin, nicotinic acid, niacinamide

Boiled and Drained White Sweet Corn has 5.1525773195876 mg of Vitamin B3 per 300 calories, which is 32.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.3 mg

46.3%

Pantothenic acid

Boiled and Drained White Sweet Corn has 2.3164948453608 mg of Vitamin B5 per 300 calories, which is 46.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.39 mg

30.2%

Pyridoxine

Boiled and Drained White Sweet Corn has 0.39278350515464 mg of Vitamin B6 per 300 calories, which is 30.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B962 μg

15.5%

Folates and Folic Acid

Boiled and Drained White Sweet Corn has 61.855670103093 μg of Vitamin B9 per 300 calories, which is 15.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained White Sweet Corn 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 C19 mg

21.3%

Ascorbic acid

Boiled and Drained White Sweet Corn has 19.175257731959 mg of Vitamin C per 300 calories, which is 21.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained White Sweet Corn 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 E0.28 mg

1.86%

Tocopherols and Tocotrienols

Boiled and Drained White Sweet Corn has 0.27835051546392 mg of Vitamin E per 300 calories, which is 1.86% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.24 μg

1.03%

Phytomenadione or phylloquinone

Boiled and Drained White Sweet Corn has 1.2371134020619 μg of Vitamin K per 300 calories, which is 1.03% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled White Sweet Corn

Calcium6.2 mg

0.62%

Boiled and Drained White Sweet Corn has 6.1855670103093 mg of Calcium per 300 calories, which is 0.62% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.18 mg

19.6%

Boiled and Drained White Sweet Corn has 0.17628865979381 mg of Copper per 300 calories, which is 19.6% 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

Iron1.7 mg

21.3%

Boiled and Drained White Sweet Corn has 1.7010309278351 mg of Iron per 300 calories, which is 21.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium96 mg

23%

Boiled and Drained White Sweet Corn has 95.876288659794 mg of Magnesium per 300 calories, which is 23% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.66 mg

28.8%

Boiled and Drained White Sweet Corn has 0.66185567010309 mg of Manganese per 300 calories, which is 28.8% 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

Phosphorus285 mg

40.6%

Boiled and Drained White Sweet Corn has 284.53608247423 mg of Phosphorus per 300 calories, which is 40.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium779 mg

23%

Boiled and Drained White Sweet Corn has 779.38144329897 mg of Potassium per 300 calories, which is 23% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.47 μg

4.5%

Boiled and Drained White Sweet Corn has 2.4742268041237 μg of Selenium per 300 calories, which is 4.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium9.28 mg

0.62%

Boiled and Drained White Sweet Corn has 9.2783505154639 mg of Sodium per 300 calories, which is 0.62% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.67 mg

15%

Boiled and Drained White Sweet Corn has 1.6701030927835 mg of Zinc per 300 calories, which is 15% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water225 g

6.1%

Boiled and Drained White Sweet Corn has 225.27835051546 g of Water per 300 calories, which is 6.1% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Boiled and Drained White Sweet Corn:

300 calories of Boiled White Sweet Corn is an excellent source of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C.
It has a good amount of Vitamin B2 and Vitamin B9.
While 300 calories of product has trace amounts of Vitamin E and Vitamin K, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 300 calories of Boiled and Drained White Sweet Corn:

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

Macronutrients in 300 calories of Boiled and Drained White Sweet Corn:

300 calories of Boiled White Sweet Corn is an excellent source of Carbohydrate, Sugars and Fiber.
It has a good amount of Omega 6 and Protein.
It also has some Fat, Omega 3 and Fructose.
While 300 calories of product has trace amounts of Saturated Fat, it has no Glucose and Sucrose.

Compare Boiled and Drained White Sweet Corn with:

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

Food Info

Nutrients in 300 calories of Boiled White Sweet Corn

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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