Corn grain, yellow

Plant foods · Grains · Cereal grains & pasta

g
Macronutrients 80 / 100 How is this scored?

Composition

Energy

Protein 9.4 g · 38 kcal/100g
Fat 4.7 g · 43 kcal/100g
Carbs 74.3 g · 297 kcal/100g
Fiber 7.3 g
Water 10 g
Total energy 365 kcal

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

Fat quality 71 / 100 How is this scored?
Total fat
4.7g
Saturated
0.7g
Monounsat.
1.3g
Polyunsat.
2.2g
Omega-6
2.10g

Saturated fat is 1.6% of energy, within the WHO limit of 10%.

Protein quality 63 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 63%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (63% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 60 / 100 How is this scored?

Vitamins

Vitamin A 11 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Vitamin E 0.5 mg
Vitamin K 0 µg
Thiamin (B1) 0.39 mg
Riboflavin (B2) 0.20 mg
Niacin (B3) 3.6 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.62 mg
Folate (B9) 19 µg
Vitamin B12 0.00 µg

Minerals

Calcium 7 mg
Iron 2.7 mg
Magnesium 127 mg
Phosphorus 210 mg
Potassium 287 mg
Sodium 35 mg
Zinc 2.2 mg
Copper 0.31 mg
Manganese 0.49 mg
Selenium 15.5 µg

Notable source of Vitamin B6 (44% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.