Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt

Plant foods · Vegetables · All vegetables

g
Macronutrients 67 / 100 How is this scored?

Composition

Energy

Protein 2.8 g · 11 kcal/100g
Fat 0.4 g · 4 kcal/100g
Carbs 19.6 g · 78 kcal/100g
Fiber 2.4 g
Water 77 g
Total energy 80 kcal

Energy is predominantly from carbs (84%); EFSA recommends 45–60% for a balanced diet

Fat quality 72 / 100 How is this scored?
Total fat
0.4g
Saturated
0.1g
Monounsat.
0.1g
Polyunsat.
0.2g
Omega-6
0.20g

Saturated fat is 0.7% of energy, within the WHO limit of 10%.

Protein quality 100 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Micronutrients 22 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 3.1 mg
Vitamin D 0.0 µg
Vitamin E 0.1 mg
Vitamin K 0 µg
Thiamin (B1) 0.08 mg
Riboflavin (B2) 0.07 mg
Niacin (B3) 1.3 mg
Pantothenic (B5) 0.2 mg
Vitamin B6 0.13 mg
Folate (B9) 31 µg
Vitamin B12 0.00 µg

Minerals

Calcium 4 mg
Iron 0.4 mg
Magnesium 19 mg
Phosphorus 57 mg
Potassium 147 mg
Sodium 5 mg
Zinc 0.4 mg
Copper 0.04 mg
Manganese 0.13 mg
Selenium 0.7 µg

Provides modest amounts of tracked micronutrients. Best is Folate (B9) at 16% of EU NRV per 100 g.