Corn, sweet, white, frozen, kernels on cob, unprepared

Plant foods · Vegetables · All vegetables

g
Macronutrients 71 / 100 How is this scored?

Composition

Energy

Protein 3.3 g · 13 kcal/100g
Fat 0.8 g · 7 kcal/100g
Carbs 23.5 g · 94 kcal/100g
Fiber 2.8 g
Water 72 g
Total energy 98 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
0.8g
Saturated
0.1g
Monounsat.
0.2g
Polyunsat.
0.4g
Omega-6
0.36g

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 36 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 7.2 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.10 mg
Riboflavin (B2) 0.09 mg
Niacin (B3) 1.7 mg
Pantothenic (B5) 0.3 mg
Vitamin B6 0.18 mg
Folate (B9) 40 µg
Vitamin B12 0.00 µg

Minerals

Calcium 4 mg
Iron 0.7 mg
Magnesium 32 mg
Phosphorus 87 mg
Potassium 294 mg
Sodium 5 mg
Zinc 0.7 mg
Copper 0.05 mg
Manganese 0.16 mg
Selenium 0.8 µg

Notable source of Folate (B9) (20% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.