Corn, white, steamed (Navajo)

Per 100g · American Indian/Alaska Native Foods · USDA SR Legacy

386

Calories

9.72g

Protein

75.2g

Carbs

5.18g

Fat

Macro Distribution (kcal)

Protein 10%
Carbs 78%
Fat 12%

Nutrition Facts per 100g

Nutrient Amount % DV
Energy
Energy 386 kcal —
Macronutrients
Water 8.09 g —
Protein 9.72 g
19% (Moderate)
Total lipid (fat) 5.18 g
7% (Low)
Carbohydrate, by difference 75.2 g
27% (High)
Fiber, total dietary 16.6 g
59% (High)
Fats & Fatty Acids
Fatty acids, total saturated 0.830 g
4% (Low)
Fatty acids, total monounsaturated 1.48 g —
Vitamins
Vitamin C, total ascorbic acid 0 mg
0% (Low)
Thiamin (Vitamin B1) 0.080 mg
7% (Low)
Riboflavin (Vitamin B2) 0.067 mg
5% (Low)
Niacin (Vitamin B3) 3.31 mg
21% (High)
Pantothenic acid (Vitamin B5) 0.300 mg
6% (Low)
Vitamin B-6 — Pyridoxine 0.289 mg
17% (Moderate)
Biotin (Vitamin B7) 100.0 ug
25% (High)
Vitamin E (alpha-tocopherol) 0 mg
0% (Low)
Minerals
Calcium, Ca 14.0 mg
1% (Low)
Iron, Fe 2.29 mg
13% (Moderate)
Magnesium, Mg 123.0 mg
29% (High)
Phosphorus, P 312.0 mg
25% (High)
Potassium, K 532.0 mg
11% (Moderate)
Sodium, Na 4.00 mg
0% (Low)
Zinc, Zn 3.15 mg
29% (High)
Copper, Cu 0.231 mg
26% (High)
Manganese, Mn 0.926 mg
40% (High)
Other
Energy 1616.0 kj —
Ash 1.81 g —
Total Sugars 6.47 g —
Sucrose 4.35 g —
Glucose 1.09 g —
Fructose 1.04 g —
Lactose 0 g —
Maltose 0 g —
Galactose 0 g —
Starch 45.8 g —
Folic acid (Vitamin B9 — synthetic) 100.0 ug —
Vitamin E — Beta-Tocopherol (β-Tocopherol) 0 mg —
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) 0 mg —
Vitamin E — Delta-Tocopherol (δ-Tocopherol) 0 mg —
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) 0 mg —
Vitamin E — Beta-Tocotrienol (β-Tocotrienol) 0 mg —
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) 0 mg —
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) 0 mg —
Vitamin K1 — Phylloquinone 0.800 ug —
Vitamin K (Dihydrophylloquinone — K1 reduced form) 0 ug —
SFA 8:0 (Caprylic acid) 0 g —
SFA 10:0 (Capric acid) 0 g —
SFA 12:0 (Lauric acid) 0 g —
SFA 14:0 (Myristic acid) 0 g —
SFA 15:0 (Pentadecanoic acid) 0 g —
SFA 16:0 (Palmitic acid) 0.650 g —
SFA 17:0 (Margaric acid) 0.005 g —
SFA 18:0 (Stearic acid) 0.132 g —
SFA 20:0 (Arachidic acid) 0.032 g —
SFA 22:0 (Behenic acid) 0.011 g —
MUFA 14:1 (Myristoleic acid) 0 g —
MUFA 15:1 (Pentadecenoic acid) 0 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.007 g —
MUFA 17:1 (Heptadecenoic acid) 0 g —
MUFA 18:1 (Omega-9, Oleic acid family) 1.46 g —
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0.018 g —
Fatty acids, total polyunsaturated 1.86 g —
PUFA 18:2 (Omega-6, Linoleic acid) 1.79 g —
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.069 g —
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) 0.069 g —
PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) 0 g —
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) 0 g —
PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) 0 g —
PUFA 20:4 (Omega-6, Arachidonic acid family) 0 g —
Tryptophan (EAA) 0.056 g —
Threonine (EAA) 0.305 g —
Isoleucine (EAA, BCAA) 0.354 g —
Leucine (EAA, BCAA) 1.04 g —
Lysine (EAA) 0.302 g —
Methionine (EAA) 0.231 g —
Cystine (conditionally essential) 0.142 g —
Phenylalanine (EAA) 0.429 g —
Tyrosine (conditionally essential) 0.201 g —

* % Daily Values based on 2,000 calorie diet (FDA 2020 guidelines). Individual needs may vary.

Consider supplementing

Corn, white, steamed (Navajo) is low in these nutrients — a supplement can help fill the gap.

Calcium (1% DV) B-Complex (21% DV) Iron (13% DV) Folate (25% DV)

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