Nutrients in 5 ounces of White Sweet Corn

Raw White Sweet Corn (Zea mays).

Macros Ratio

Protein Fat Carbs

13%

11%

76%

5 oz ▼

Macro Nutrients

White Sweet Corn

Energy122 kcal

4.2%

Raw White Sweet Corn has 121.90285 kcal of Energy per 5 ounces, which is 4.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.67 g

1.72%

Raw White Sweet Corn has 1.6726205 g of Fat per 5 ounces, which is 1.72% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.26 g

0.81%

Raw White Sweet Corn has 0.25798045 g of Saturated Fat per 5 ounces, which is 0.81% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.023 g

1.4%

Raw White Sweet Corn has 0.0226796 g of Omega 3 per 5 ounces, which is 1.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.77 g

4.5%

Raw White Sweet Corn has 0.76827145 g of Omega 6 per 5 ounces, which is 4.5% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate27 g

20.7%

Raw White Sweet Corn has 26.9603745 g of Carbohydrate per 5 ounces, which is 20.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars4.56 g

6.3%

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

Raw White Sweet Corn has 4.5642695 g of Sugars per 5 ounces, which is 6.3% 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

Fiber3.83 g

10%

Raw White Sweet Corn has 3.8271825 g of Fiber per 5 ounces, which is 10% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.56 g

8.15%

Raw White Sweet Corn has 4.5642695 g of Protein per 5 ounces, which is 8.15% 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 5 ounces, 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

23.6%

Thiamine

Raw White Sweet Corn has 0.283495 mg of Vitamin B1 per 5 ounces, which is 23.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.085 mg

6.54%

Riboflavin

Raw White Sweet Corn has 0.0850485 mg of Vitamin B2 per 5 ounces, which is 6.54% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.4 mg

15%

Niacin, nicotinic acid, niacinamide

Raw White Sweet Corn has 2.4097075 mg of Vitamin B3 per 5 ounces, which is 15% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.08 mg

21.5%

Pantothenic acid

Raw White Sweet Corn has 1.077281 mg of Vitamin B5 per 5 ounces, which is 21.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.078 mg

Pyridoxine

Raw White Sweet Corn has 0.077961125 mg of Vitamin B6 per 5 ounces, which is 6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B965.2 μg

16.3%

Folates and Folic Acid

Raw White Sweet Corn has 65.20385 μg of Vitamin B9 per 5 ounces, which is 16.3% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C9.64 mg

10.7%

Ascorbic acid

Raw White Sweet Corn has 9.63883 mg of Vitamin C per 5 ounces, which is 10.7% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.099 mg

0.66%

Tocopherols and Tocotrienols

Raw White Sweet Corn has 0.09922325 mg of Vitamin E per 5 ounces, which is 0.66% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.43 μg

0.35%

Phytomenadione or phylloquinone

Raw White Sweet Corn has 0.4252425 μg of Vitamin K per 5 ounces, which is 0.35% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

White Sweet Corn

Calcium2.83 mg

0.28%

Raw White Sweet Corn has 2.83495 mg of Calcium per 5 ounces, which is 0.28% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.077 mg

8.5%

Raw White Sweet Corn has 0.07654365 mg of Copper per 5 ounces, which is 8.5% 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

Iron0.74 mg

9.2%

Raw White Sweet Corn has 0.737087 mg of Iron per 5 ounces, which is 9.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium52.4 mg

12.5%

Raw White Sweet Corn has 52.446575 mg of Magnesium per 5 ounces, which is 12.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.23 mg

9.92%

Raw White Sweet Corn has 0.228213475 mg of Manganese per 5 ounces, which is 9.92% 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

Phosphorus126 mg

18%

Raw White Sweet Corn has 126.155275 mg of Phosphorus per 5 ounces, which is 18% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium383 mg

11.3%

Raw White Sweet Corn has 382.71825 mg of Potassium per 5 ounces, which is 11.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.85 μg

1.55%

Raw White Sweet Corn has 0.850485 μg of Selenium per 5 ounces, which is 1.55% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium21.3 mg

1.4%

Raw White Sweet Corn has 21.262125 mg of Sodium per 5 ounces, which is 1.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.64 mg

5.8%

Raw White Sweet Corn has 0.63786375 mg of Zinc per 5 ounces, which is 5.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water108 g

2.9%

Raw White Sweet Corn has 107.671401 g of Water per 5 ounces, which is 2.9% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Raw White Sweet Corn:

5 ounces of White Sweet Corn is an excellent source of Vitamin B1 and Vitamin B5.
It has a good amount of Vitamin B3, Vitamin B9 and Vitamin C.
It also has some Vitamin B2 and Vitamin B6.
It has no Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K.

Minerals in 5 ounces of Raw White Sweet Corn:

5 ounces of White Sweet Corn has a good amount of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It has some Zinc.
While 5 ounces of product has trace amounts of Selenium and Sodium, it has no Calcium.

Macronutrients in 5 ounces of Raw White Sweet Corn:

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

Compare Raw White Sweet Corn with:

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

Food Info

Nutrients in 5 ounces of White Sweet Corn

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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