Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt

Plant foods · Vegetables · All vegetables

g
Macronutrients 71 / 100 How is this scored?

Composition

Energy

Protein 3.1 g · 12 kcal/100g
Fat 0.7 g · 7 kcal/100g
Carbs 22.3 g · 89 kcal/100g
Fiber 2.8 g
Water 73 g
Total energy 94 kcal

Energy is predominantly from carbs (82%); EFSA recommends 45–60% for a balanced diet

Fat quality 72 / 100 How is this scored?
Total fat
0.7g
Saturated
0.1g
Monounsat.
0.2g
Polyunsat.
0.3g
Omega-6
0.34g

Saturated fat is 1.1% of energy, within the WHO limit of 10%.

Protein quality 94 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 94%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (94% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 31 / 100 How is this scored?

Vitamins

Vitamin A 12 µg
Vitamin C 4.8 mg
Vitamin D 0.0 µg
Vitamin E 0.1 mg
Vitamin K 0 µg
Thiamin (B1) 0.17 mg
Riboflavin (B2) 0.07 mg
Niacin (B3) 1.5 mg
Pantothenic (B5) 0.3 mg
Vitamin B6 0.22 mg
Folate (B9) 31 µg
Vitamin B12 0.00 µg

Minerals

Calcium 3 mg
Iron 0.6 mg
Magnesium 29 mg
Phosphorus 75 mg
Potassium 251 mg
Sodium 240 mg
Zinc 0.6 mg
Copper 0.05 mg
Manganese 0.14 mg
Selenium 0.7 µg

Provides modest amounts of tracked micronutrients. Best is Vitamin B6 at 16% of EU NRV per 100 g.