Nutrients in 300 calories of Yellow Sweet Corn

Raw Yellow Sweet Corn (Zea mays).

Weight per 300 Calories

Yellow Sweet Corn

349g

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

Macros Ratio

Protein Fat Carbs

13%

12%

75%

300 kcal ▼

Macro Nutrients

Yellow Sweet Corn

Energy300 kcal

10.3%

Raw Yellow 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

Fat4.7 g

4.85%

Raw Yellow Sweet Corn has 4.7093023255814 g of Fat per 300 calories, which is 4.85% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.13 g

3.54%

Raw Yellow Sweet Corn has 1.1337209302326 g of Saturated Fat per 300 calories, which is 3.54% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.049 g

3.05%

Raw Yellow Sweet Corn has 0.048837209302326 g of Omega 3 per 300 calories, which is 3.05% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.65 g

9.7%

Raw Yellow Sweet Corn has 1.646511627907 g of Omega 6 per 300 calories, which is 9.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Yellow 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

Carbohydrate65.2 g

50%

Raw Yellow Sweet Corn has 65.232558139535 g of Carbohydrate per 300 calories, which is 50% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars22 g

30%

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

Raw Yellow Sweet Corn has 21.837209302326 g of Sugars per 300 calories, which is 30% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose6.77 g

9.33%

≤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]

Raw Yellow Sweet Corn has 6.7674418604651 g of Fructose per 300 calories, which is 9.33% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose12 g

Raw Yellow Sweet Corn has 11.96511627907 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose3.1 g

Raw Yellow Sweet Corn has 3.1046511627907 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber6.98 g

18.4%

Raw Yellow Sweet Corn has 6.9767441860465 g of Fiber per 300 calories, which is 18.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein11.4 g

20.4%

Raw Yellow Sweet Corn has 11.406976744186 g of Protein per 300 calories, which is 20.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Yellow Sweet Corn

Vitamin A31.4 μg

3.5%

RAE, retinol activity equivalents

Raw Yellow Sweet Corn has 31.395348837209 μg of Vitamin A per 300 calories, which is 3.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.54 mg

45%

Thiamine

Raw Yellow Sweet Corn has 0.5406976744186 mg of Vitamin B1 per 300 calories, which is 45% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.19 mg

14.8%

Riboflavin

Raw Yellow Sweet Corn has 0.19186046511628 mg of Vitamin B2 per 300 calories, which is 14.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.17 mg

38.6%

Niacin, nicotinic acid, niacinamide

Raw Yellow Sweet Corn has 6.1744186046512 mg of Vitamin B3 per 300 calories, which is 38.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.5 mg

50%

Pantothenic acid

Raw Yellow Sweet Corn has 2.5011627906977 mg of Vitamin B5 per 300 calories, which is 50% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.32 mg

25%

Pyridoxine

Raw Yellow Sweet Corn has 0.32441860465116 mg of Vitamin B6 per 300 calories, which is 25% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9147 μg

36.6%

Folates and Folic Acid

Raw Yellow Sweet Corn has 146.51162790698 μg of Vitamin B9 per 300 calories, which is 36.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Yellow 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 Yellow 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 Yellow 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 Yellow 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 Yellow 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

Yellow Sweet Corn

Calcium6.98 mg

0.7%

Raw Yellow 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 Yellow 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 Yellow 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 Yellow 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

Manganese0.57 mg

24.7%

Raw Yellow Sweet Corn has 0.56860465116279 mg of Manganese per 300 calories, which is 24.7% 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

Phosphorus310 mg

44.4%

Raw Yellow 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 Yellow 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 Yellow 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 Yellow 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

Zinc1.6 mg

14.6%

Raw Yellow Sweet Corn has 1.6046511627907 mg of Zinc per 300 calories, which is 14.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water265 g

7.17%

Raw Yellow Sweet Corn has 265.29069767442 g of Water per 300 calories, which is 7.17% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Yellow Sweet Corn:

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

Minerals in 300 calories of Raw Yellow Sweet Corn:

300 calories of Yellow 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 Yellow Sweet Corn:

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

Compare Raw Yellow Sweet Corn with:

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

Food Info

Nutrients in 300 calories of Yellow Sweet Corn

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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