Corn, yellow, whole kernel, frozen, microwaved

Plant foods · Vegetables · All vegetables

g
Macronutrients 77 / 100 How is this scored?

Composition

Energy

Protein 3.6 g · 14 kcal/100g
Fat 1.4 g · 13 kcal/100g
Carbs 25.9 g · 103 kcal/100g
Fiber 2.6 g
Water 68 g
Total energy 113 kcal

Energy is predominantly from carbs (79%); EFSA recommends 45–60% for a balanced diet

Fat quality 64 / 100 How is this scored?
Total fat
1.4g
Saturated
0.2g
Monounsat.
0.3g
Polyunsat.
0.5g
Omega-6
0.45g

Saturated fat is 1.2% 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 33 / 100 How is this scored?

Vitamins

Vitamin A 12 µg
Vitamin E 0.1 mg
Vitamin K 0 µg
Thiamin (B1) 0.08 mg
Riboflavin (B2) 0.05 mg
Niacin (B3) 2.1 mg
Pantothenic (B5) 0.6 mg
Vitamin B6 0.12 mg
Folate (B9) 38 µg
Vitamin B12 0.00 µg

Minerals

Calcium 5 mg
Iron 0.4 mg
Magnesium 25 mg
Phosphorus 95 mg
Potassium 276 mg
Sodium 4 mg
Zinc 0.5 mg
Copper 0.05 mg
Manganese 0.13 mg

Provides modest amounts of tracked micronutrients. Best is Folate (B9) at 19% of EU NRV per 100 g.