|
Nutrient
|
Units
|
1 cup
-------
154 g
|
1 ear, medium (6-3/4" to 7-1/2" long) yields
-------
90 g
|
Proximates
|
|
Water
|
g
|
116.978
|
68.364
|
|
Energy
|
kcal
|
132.440
|
77.400
|
|
Energy
|
kj
|
554.400
|
324.000
|
|
Protein
|
g
|
4.959
|
2.898
|
|
Total lipid (fat)
|
g
|
1.817
|
1.062
|
|
Ash
|
g
|
0.955
|
0.558
|
|
Carbohydrate, by difference
|
g
|
29.291
|
17.118
|
|
Fiber, total dietary
|
g
|
4.158
|
2.430
|
Minerals
|
|
Calcium, Ca
|
mg
|
3.080
|
1.800
|
|
Iron, Fe
|
mg
|
0.801
|
0.468
|
|
Magnesium, Mg
|
mg
|
56.980
|
33.300
|
|
Phosphorus, P
|
mg
|
137.060
|
80.100
|
|
Potassium, K
|
mg
|
415.800
|
243.000
|
|
Sodium, Na
|
mg
|
23.100
|
13.500
|
|
Zinc, Zn
|
mg
|
0.693
|
0.405
|
|
Copper, Cu
|
mg
|
0.083
|
0.049
|
|
Manganese, Mn
|
mg
|
0.248
|
0.145
|
|
Selenium, Se
|
mcg
|
0.924
|
0.540
|
Vitamins
|
|
Vitamin C, total ascorbic acid
|
mg
|
10.472
|
6.120
|
|
Thiamin
|
mg
|
0.308
|
0.180
|
|
Riboflavin
|
mg
|
0.092
|
0.054
|
|
Niacin
|
mg
|
2.618
|
1.530
|
|
Pantothenic acid
|
mg
|
1.170
|
0.684
|
|
Vitamin B-6
|
mg
|
0.085
|
0.050
|
|
Folate, total
|
mcg
|
70.840
|
41.400
|
|
Folic acid
|
mcg
|
0.000
|
0.000
|
|
Folate, food
|
mcg
|
70.840
|
41.400
|
|
Folate, DFE
|
mcg_DFE
|
70.840
|
41.400
|
|
Vitamin B-12
|
mcg
|
0.000
|
0.000
|
|
Vitamin A, IU
|
IU
|
432.740
|
252.900
|
|
Retinol
|
mcg
|
0.000
|
0.000
|
|
Vitamin A, RAE
|
mcg_RAE
|
21.560
|
12.600
|
|
Vitamin E
|
mg_ATE
|
0.139
|
0.081
|
|
Lipids
|
|
Fatty acids, total saturated
|
g
|
0.280
|
0.164
|
|
4:0
|
g
|
0.000
|
0.000
|
|
6:0
|
g
|
0.000
|
0.000
|
|
8:0
|
g
|
0.000
|
0.000
|
|
10:0
|
g
|
0.000
|
0.000
|
|
12:0
|
g
|
0.000
|
0.000
|
|
14:0
|
g
|
0.000
|
0.000
|
|
16:0
|
g
|
0.263
|
0.154
|
|
18:0
|
g
|
0.017
|
0.010
|
|
Fatty acids, total monounsaturated
|
g
|
0.534
|
0.312
|
|
16:1 undifferentiated
|
g
|
0.000
|
0.000
|
|
18:1 undifferentiated
|
g
|
0.534
|
0.312
|
|
20:1
|
g
|
0.000
|
0.000
|
|
22:1 undifferentiated
|
g
|
0.000
|
0.000
|
|
Fatty acids, total polyunsaturated
|
g
|
0.861
|
0.503
|
|
18:2 undifferentiated
|
g
|
0.835
|
0.488
|
|
18:3 undifferentiated
|
g
|
0.025
|
0.014
|
|
18:4
|
g
|
0.000
|
0.000
|
|
20:4 undifferentiated
|
g
|
0.000
|
0.000
|
|
20:5 n-3
|
g
|
0.000
|
0.000
|
|
22:5 n-3
|
g
|
0.000
|
0.000
|
|
22:6 n-3
|
g
|
0.000
|
0.000
|
|
Cholesterol
|
mg
|
0.000
|
0.000
|
Amino acids
|
|
Tryptophan
|
g
|
0.035
|
0.021
|
|
Threonine
|
g
|
0.199
|
0.116
|
|
Isoleucine
|
g
|
0.199
|
0.116
|
|
Leucine
|
g
|
0.536
|
0.313
|
|
Lysine
|
g
|
0.211
|
0.123
|
|
Methionine
|
g
|
0.103
|
0.060
|
|
Cystine
|
g
|
0.040
|
0.023
|
|
Phenylalanine
|
g
|
0.231
|
0.135
|
|
Tyrosine
|
g
|
0.189
|
0.111
|
|
Valine
|
g
|
0.285
|
0.166
|
|
Arginine
|
g
|
0.202
|
0.118
|
|
Histidine
|
g
|
0.137
|
0.080
|
|
Alanine
|
g
|
0.454
|
0.265
|
|
Aspartic acid
|
g
|
0.376
|
0.220
|
|
Glutamic acid
|
g
|
0.979
|
0.572
|
|
Glycine
|
g
|
0.196
|
0.114
|
|
Proline
|
g
|
0.450
|
0.263
|
|
Serine
|
g
|
0.236
|
0.138
|
|
