Nutrients in 300 calories of White Sweet Corn

Raw White Sweet Corn (Zea mays).

Weight per 300 Calories

White Sweet Corn

349g

Raw White Sweet Corn has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

13%

11%

76%

300 kcal ▼

Macro Nutrients

White Sweet Corn

Energy300 kcal

10.3%

Raw 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

Fat4.1 g

4.24%

Raw White Sweet Corn has 4.1162790697674 g of Fat per 300 calories, which is 4.24% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.63 g

Raw White Sweet Corn has 0.63488372093023 g of Saturated Fat per 300 calories, which is 2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.056 g

3.5%

Raw White Sweet Corn has 0.055813953488372 g of Omega 3 per 300 calories, which is 3.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.9 g

11%

Raw White Sweet Corn has 1.8906976744186 g of Omega 6 per 300 calories, which is 11% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate66.3 g

51%

Raw White Sweet Corn has 66.348837209302 g of Carbohydrate per 300 calories, which is 51% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars11.2 g

15.5%

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

Raw White Sweet Corn has 11.232558139535 g of Sugars per 300 calories, which is 15.5% 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

Fiber9.4 g

24.8%

Raw White Sweet Corn has 9.4186046511628 g of Fiber per 300 calories, which is 24.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein11.2 g

20%

Raw White Sweet Corn has 11.232558139535 g of Protein per 300 calories, which is 20% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

White Sweet Corn

Vitamin A0 μg

RAE, retinol activity equivalents

Raw 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 B10.7 mg

58%

Thiamine

Raw White Sweet Corn has 0.69767441860465 mg of Vitamin B1 per 300 calories, which is 58% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.21 mg

16%

Riboflavin

Raw White Sweet Corn has 0.2093023255814 mg of Vitamin B2 per 300 calories, which is 16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.93 mg

37%

Niacin, nicotinic acid, niacinamide

Raw White Sweet Corn has 5.9302325581395 mg of Vitamin B3 per 300 calories, which is 37% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.65 mg

53%

Pantothenic acid

Raw White Sweet Corn has 2.6511627906977 mg of Vitamin B5 per 300 calories, which is 53% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.19 mg

14.8%

Pyridoxine

Raw White Sweet Corn has 0.19186046511628 mg of Vitamin B6 per 300 calories, which is 14.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9160 μg

40%

Folates and Folic Acid

Raw White Sweet Corn has 160.46511627907 μg of Vitamin B9 per 300 calories, which is 40% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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 C23.7 mg

26.4%

Ascorbic acid

Raw White Sweet Corn has 23.720930232558 mg of Vitamin C per 300 calories, which is 26.4% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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 E0.24 mg

1.63%

Tocopherols and Tocotrienols

Raw White Sweet Corn has 0.24418604651163 mg of Vitamin E per 300 calories, which is 1.63% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.05 μg

0.87%

Phytomenadione or phylloquinone

Raw White Sweet Corn has 1.046511627907 μg of Vitamin K per 300 calories, which is 0.87% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

White Sweet Corn

Calcium6.98 mg

0.7%

Raw White Sweet Corn has 6.9767441860465 mg of Calcium per 300 calories, which is 0.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.19 mg

21%

Raw White Sweet Corn has 0.18837209302326 mg of Copper per 300 calories, which is 21% 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

Iron1.8 mg

22.7%

Raw White Sweet Corn has 1.8139534883721 mg of Iron per 300 calories, which is 22.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium129 mg

30.7%

Raw White Sweet Corn has 129.06976744186 mg of Magnesium per 300 calories, which is 30.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.56 mg

24.4%

Raw White Sweet Corn has 0.56162790697674 mg of Manganese per 300 calories, which is 24.4% 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

Phosphorus310 mg

44.4%

Raw White Sweet Corn has 310.46511627907 mg of Phosphorus per 300 calories, which is 44.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium942 mg

27.7%

Raw White Sweet Corn has 941.86046511628 mg of Potassium per 300 calories, which is 27.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.1 μg

3.8%

Raw White Sweet Corn has 2.093023255814 μg of Selenium per 300 calories, which is 3.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium52.3 mg

3.5%

Raw White Sweet Corn has 52.325581395349 mg of Sodium per 300 calories, which is 3.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.57 mg

14.3%

Raw White Sweet Corn has 1.5697674418605 mg of Zinc per 300 calories, which is 14.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water265 g

7.16%

Raw White Sweet Corn has 264.97674418605 g of Water per 300 calories, which is 7.16% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw White Sweet Corn:

300 calories of White Sweet Corn is an excellent source of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C.
It has a good amount of Vitamin B2 and Vitamin B6.
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 Raw White Sweet Corn:

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

Macronutrients in 300 calories of Raw White Sweet Corn:

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

Compare Raw White Sweet Corn with:

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

Food Info

Nutrients in 300 calories of White Sweet Corn

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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