Nutrients in 7 ounces of White Sweet Corn

Raw White Sweet Corn (Zea mays).

Macros Ratio

Protein Fat Carbs

13%

11%

76%

7 oz ▼

Macro Nutrients

White Sweet Corn

Energy171 kcal

5.9%

Raw White Sweet Corn has 170.66399 kcal of Energy per 7 ounces, which is 5.9% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.34 g

2.4%

Raw White Sweet Corn has 2.3416687 g of Fat per 7 ounces, which is 2.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.36 g

1.13%

Raw White Sweet Corn has 0.36117263 g of Saturated Fat per 7 ounces, which is 1.13% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.032 g

Raw White Sweet Corn has 0.03175144 g of Omega 3 per 7 ounces, which is 2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.08 g

6.33%

Raw White Sweet Corn has 1.07558003 g of Omega 6 per 7 ounces, which is 6.33% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate37.7 g

29%

Raw White Sweet Corn has 37.7445243 g of Carbohydrate per 7 ounces, which is 29% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars6.4 g

8.8%

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

Raw White Sweet Corn has 6.3899773 g of Sugars per 7 ounces, which is 8.8% 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

Fiber5.36 g

14%

Raw White Sweet Corn has 5.3580555 g of Fiber per 7 ounces, which is 14% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.4 g

11.4%

Raw White Sweet Corn has 6.3899773 g of Protein per 7 ounces, which is 11.4% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.4 mg

33%

Thiamine

Raw White Sweet Corn has 0.396893 mg of Vitamin B1 per 7 ounces, which is 33% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.12 mg

9.16%

Riboflavin

Raw White Sweet Corn has 0.1190679 mg of Vitamin B2 per 7 ounces, which is 9.16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.37 mg

21%

Niacin, nicotinic acid, niacinamide

Raw White Sweet Corn has 3.3735905 mg of Vitamin B3 per 7 ounces, which is 21% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.5 mg

30%

Pantothenic acid

Raw White Sweet Corn has 1.5081934 mg of Vitamin B5 per 7 ounces, which is 30% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.11 mg

8.4%

Pyridoxine

Raw White Sweet Corn has 0.109145575 mg of Vitamin B6 per 7 ounces, which is 8.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B991 μg

23%

Folates and Folic Acid

Raw White Sweet Corn has 91.28539 μg of Vitamin B9 per 7 ounces, which is 23% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C13.5 mg

15%

Ascorbic acid

Raw White Sweet Corn has 13.494362 mg of Vitamin C per 7 ounces, which is 15% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.14 mg

0.93%

Tocopherols and Tocotrienols

Raw White Sweet Corn has 0.13891255 mg of Vitamin E per 7 ounces, which is 0.93% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.6 μg

0.5%

Phytomenadione or phylloquinone

Raw White Sweet Corn has 0.5953395 μg of Vitamin K per 7 ounces, which is 0.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

White Sweet Corn

Calcium3.97 mg

0.4%

Raw White Sweet Corn has 3.96893 mg of Calcium per 7 ounces, which is 0.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.11 mg

12%

Raw White Sweet Corn has 0.10716111 mg of Copper per 7 ounces, which is 12% 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

Iron1.03 mg

13%

Raw White Sweet Corn has 1.0319218 mg of Iron per 7 ounces, which is 13% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium73.4 mg

17.5%

Raw White Sweet Corn has 73.425205 mg of Magnesium per 7 ounces, which is 17.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.32 mg

14%

Raw White Sweet Corn has 0.319498865 mg of Manganese per 7 ounces, which is 14% 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

Phosphorus177 mg

25.2%

Raw White Sweet Corn has 176.617385 mg of Phosphorus per 7 ounces, which is 25.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium536 mg

15.8%

Raw White Sweet Corn has 535.80555 mg of Potassium per 7 ounces, which is 15.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.2 μg

2.16%

Raw White Sweet Corn has 1.190679 μg of Selenium per 7 ounces, which is 2.16% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium29.8 mg

Raw White Sweet Corn has 29.766975 mg of Sodium per 7 ounces, which is 2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.89 mg

8.1%

Raw White Sweet Corn has 0.89300925 mg of Zinc per 7 ounces, which is 8.1% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water151 g

4.07%

Raw White Sweet Corn has 150.7399614 g of Water per 7 ounces, which is 4.07% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw White Sweet Corn:

7 ounces of White Sweet Corn is an excellent source of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9.
It has a good amount of Vitamin B2, Vitamin B6 and Vitamin C.
While 7 ounces of product has trace amounts of Vitamin E, it has no Vitamin A, Vitamin B12, Vitamin D and Vitamin K.

Minerals in 7 ounces of Raw White Sweet Corn:

7 ounces of White Sweet Corn is an excellent source of Phosphorus.
It has a good amount of Copper, Iron, Magnesium, Manganese, Potassium and Zinc.
While 7 ounces of product has trace amounts of Selenium and Sodium, it has no Calcium.

Macronutrients in 7 ounces of Raw White Sweet Corn:

7 ounces of White Sweet Corn is an excellent source of Carbohydrate.
It has a good amount of Sugars, Fiber and Protein.
It also has some Fat and Omega 6.
The product has trace amounts of 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 7 ounces of White Sweet Corn

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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