Corn, sweet, yellow, raw

Plant foods · Vegetables · All vegetables

g
Macronutrients 80 / 100 How is this scored?

Composition

Energy

Protein 3.3 g · 13 kcal/100g
Fat 1.4 g · 12 kcal/100g
Carbs 18.7 g · 75 kcal/100g
Fiber 2.0 g
Water 76 g
Total energy 86 kcal

Energy is predominantly from carbs (75%); EFSA recommends 45–60% for a balanced diet

Fat quality 56 / 100 How is this scored?
Total fat
1.4g
Saturated
0.3g
Monounsat.
0.4g
Polyunsat.
0.5g
Omega-3
0.01g
Omega-6
0.47g

Saturated fat is 3.4% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 33.7 (target ≤ 4).

Protein quality 93 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 93%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (93% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 33 / 100 How is this scored?

Vitamins

Vitamin A 9 µg
Vitamin C 6.8 mg
Vitamin D 0.0 µg
Vitamin E 0.1 mg
Vitamin K 0 µg
Thiamin (B1) 0.16 mg
Riboflavin (B2) 0.06 mg
Niacin (B3) 1.8 mg
Pantothenic (B5) 0.7 mg
Vitamin B6 0.09 mg
Folate (B9) 42 µg
Vitamin B12 0.00 µg

Minerals

Calcium 2 mg
Iron 0.5 mg
Magnesium 37 mg
Phosphorus 89 mg
Potassium 270 mg
Sodium 15 mg
Zinc 0.5 mg
Copper 0.05 mg
Manganese 0.16 mg
Selenium 0.6 µg

Notable source of Folate (B9) (21% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.