Sweet Corn
Description
Sweet corn is one of several varieties of a tall, widely cultivated cereal plant, bearing seeds or kernels on large ears.
Available year-round with peak season May through August.
Note: Fresh, well-colored green husks with silk ends free of decay or worm damage are indications of a good quality ear. Stem ends should not be too discolored or dry. Ears well-covered with plump, not-too-mature kernels are best. Avoid underdeveloped kernels lacking in good color, old ears with large kernels and ears with dark yellow kernels and depressed areas on the outer surface.
Caloric Content
| 1 | 2 | 3 | |
| Calories: | 83 | 93 | 66 |
| Protein: | 2.56 | 2.23 | 2.15 gm |
| Carbohydrates: | 19.34 | 23.2 | 15.24 gm |
| Fiber: | .46 | .62 | - gm |
| Total fats: | .98 | .54 | .82 gm |
| Saturated fats: | .152 | .083 | .126 gm |
| Unsaturated fats: | .752 | .410 | .635 gm |
| Cholesterol: | 0 | 0 | 0 mg |
1. Boiled, Drained - kernels from 1 ear, 77 grams
2. Canned, Creamed - 1/2 cup, 128 grams
3. Canned, Drained - 1/2 cup, 82 grams
| 4 | 5 | 6 | |
| Calories: | 59 | 83 | 86 |
| Protein: | 1.96 | 2.53 | 2.65 gm |
| Carbohydrates: | 14.07 | 20.41 | 20.72 gm |
| Fiber: | .41 | .82 | .71 gm |
| Total fats: | .46 | .53 | .63 gm |
| Saturated fats: | .072 | .081 | .097 gm |
| Unsaturated fats: | .355 | .403 | .477 gm |
| Cholesterol: | 0 | 0 | 0 mg |
4. Frozen, Boiled, Drained - kernels from 1 ear, 63 grams
5. Vacuum Packed - 1/2 cup, 105 grams
6. With Red & Green Peppers, Canned - 1/2 cup, 114 grams
Vitamin Content
| 1 | 2 | 3 | |
| Vitamin A: | 167 | 124 | 128 IU |
| Thiamine: | .166 | .032 | - mg |
| Vitamin B-2: | .055 | .068 | - mg |
| Vitamin B-6: | .046 | .081 | - mg |
| Vitamin B-12: | 0 | 0 | 0 mcg |
| Biotin: | - | - | - mcg |
| Niacin: | 1.243 | 1.229 | - mg |
| Pantothenic Acid: | .676 | .230 | - mg |
| Folic acid: | 35.7 | 57.3 | - mcg |
| Vitamin C: | 4.8 | 5.9 | - mg |
| Vitamin E: | - | - | - IU |
1. Boiled, Drained - kernels from 1 ear, 77 grams
2. Canned, Creamed - 1/2 cup, 128 grams
3. Canned, Drained - 1/2 cup, 82 grams
| 4 | 5 | |
| Vitamin A: | 133 | 253 IU |
| Thiamine: | .110 | .043 mg |
| Vitamin B-2: | .043 | .077 mg |
| Vitamin B-6: | .141 | .058 mg |
| Vitamin B-12: | 0 | 0 mcg |
| Biotin: | - | - mcg |
| Niacin: | .956 | 1.225 mg |
| Pantothenic Acid: | .158 | .709 mg |
| Folic acid: | 19.2 | 51.8 mcg |
| Vitamin C: | 3.0 | 8.5 mg |
| Vitamin E: | - | - IU |
4. Frozen, Boiled, Drained - kernels from 1 ear, 63 grams
5. Vacuum Packed - 1/2 cup, 105 grams
| 6 | USRDA | |
| Vitamin A: | 265 | 5000 IU |
| Thiamine: | .025 | 1.7 mg |
| Vitamin B-2: | .091 | 1.7 mg |
| Vitamin B-6: | - | 2.0 mg |
| Vitamin B-12: | 0 | 6 mcg |
| Biotin: | - | 300 mcg |
| Niacin: | 1.083 | 20 mg |
| Pantothenic Acid: | - | 10 mg |
| Folic acid: | - | 400 mcg |
| Vitamin C: | 10 | 60 mg |
| Vitamin E: | - | 30 IU |
6. With Red & Green Peppers, Canned - 1/2 cup, 114 grams
Mineral Content
| 1 | 2 | 3 | |
| Calcium: | 2 | 4 | - mg |
| Copper: | .041 | .067 | .048 mg |
| Iron: | .47 | .49 | .70 mg |
| Magnesium: | 24 | 22 | - mg |
| Manganese: | .149 | .050 | .142 mg |
| Phosphorus: | 79 | 695 | - mg |
| Potassium: | 192 | 172 | - mg |
| Selenium: | - | - | - mcg |
| Sodium: | 13 | 365 | - mg |
| Zinc: | .37 | .68 | .32 mg |
1. Boiled, Drained - kernels from 1 ear, 77 grams
2. Canned, Creamed - 1/2 cup, 128 grams
3. Canned, Drained - 1/2 cup, 82 grams
| 4 | 5 | |
| Calcium: | 2 | 5 mg |
| Copper: | .029 | .050 mg |
| Iron: | .39 | .44 mg |
| Magnesium: | 18 | 24 mg |
| Manganese: | .089 | .070 mg |
| Phosphorus: | 47 | 67 mg |
| Potassium: | 158 | 195 mg |
| Selenium: | - | - mcg |
| Sodium: | 3 | 286 mg |
| Zinc: | .40 | .48 mg |
4. Frozen, Boiled, Drained - kernels from 1 ear, 63 grams
5. Vacuum Packed - 1/2 cup, 105 grams
| 6 | USRDA | |
| Calcium: | 5 | 1000 mg |
| Copper: | .068 | 2 mg |
| Iron: | .90 | 18 mg |
| Magnesium: | 29 | 400 mg |
| Manganese: | - | n/a mg |
| Phosphorus: | 71 | 1000 mg |
| Potassium: | 174 | n/a mg |
| Selenium: | - | n/a mcg |
| Sodium: | 396 | n/a mg |
| Zinc: | .42 | 15 mg |
6. With Red & Green Peppers, Canned - 1/2 cup, 114 grams
Amino Acid Content
| 1 | 2 | 3 | |
| Tryptophan: | .018 | .015 | .015 gm |
| Threonine: | .102 | .090 | .086 gm |
| Isoleucine: | .102 | .090 | .086 gm |
| Leucine: | .276 | .241 | .233 gm |
| Lysine: | .109 | .095 | .092 gm |
| Methionine: | .053 | .046 | .045 gm |
| Cysteine: | .021 | .018 | .017 gm |
| Phenylalanine: | .119 | .104 | .100 gm |
| Tyrosine: | .097 | .084 | .082 gm |
| Valine: | .147 | .128 | .124 gm |
| Arginine: | .104 | .091 | .088 gm |
| Histidine: | .070 | .061 | .059 gm |
| Alanine: | .234 | .204 | .197 gm |
| Aspartic acid: | .194 | .169 | .163 gm |
| Glutamic acid: | .504 | .439 | .425 gm |
| Glycine: | .101 | .087 | .084 gm |
| Proline: | .232 | .202 | .195 gm |
| Serine: | .122 | .106 | .103 gm |
1. Boiled, Drained - kernels from 1 ear, 77 grams
2. Canned, Creamed - 1/2 cup, 128 grams
3. Canned, Drained - 1/2 cup, 82 grams
| 4 | 5 | 6 | |
| Tryptophan: | .014 | .018 | .019 gm |
| Threonine: | .079 | .102 | .106 gm |
| Isoleucine: | .079 | .102 | .106 gm |
| Leucine: | .212 | .273 | .280 gm |
| Lysine: | .083 | .107 | .113 gm |
| Methionine: | .041 | .053 | .055 gm |
| Cysteine: | .016 | .021 | .023 gm |
| Phenylalanine: | .091 | .118 | .122 gm |
| Tyrosine: | .075 | .097 | .099 gm |
| Valine: | .113 | .145 | .150 gm |
| Arginine: | .079 | .103 | .108 gm |
| Histidine: | .054 | .069 | .072 gm |
| Alanine: | .180 | .231 | .237 gm |
| Aspartic acid: | .149 | .191 | .209 gm |
| Glutamic acid: | .387 | .499 | .516 gm |
| Glycine: | .077 | .100 | .104 gm |
| Proline: | .178 | .229 | .235 gm |
| Serine: | .093 | .120 | .125 gm |
4. Frozen, Boiled, Drained - kernels from 1 ear, 63 grams
5. Vacuum Packed - 1/2 cup, 105 grams
6. With Red & Green Peppers, Canned - 1/2 cup, 114 grams
References
American Heritage Dictionary. Second College Edition. Houghton Mifflin Co., Boston. 1982.
Produce Availability & Merchandising Guide. The Packer. 1989.
United States Department of Agriculture. Composition of Foods: Vegetables and Vegetable Products-Raw-Processed-Prepared. Washington D.C. 1984.
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