Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, without salt

Plant foods · Vegetables · All vegetables

g
Macronutrients 69 / 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 2.1 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 33 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 4.8 mg
Vitamin D 0.0 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 4 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.