Stew, steamed corn (Navajo)

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

112

Calories

8.82g

Protein

10.8g

Carbs

3.75g

Fat

Macro Distribution (kcal)

Protein 31%
Carbs 38%
Fat 30%

Nutrition Facts per 100g

Nutrient Amount % DV
Energy
Energy 112 kcal —
Macronutrients
Water 76.0 g —
Protein 8.82 g
18% (Moderate)
Total lipid (fat) 3.75 g
5% (Low)
Carbohydrate, by difference 10.8 g
4% (Low)
Fiber, total dietary 2.30 g
8% (Low)
Fats & Fatty Acids
Fatty acids, total saturated 1.60 g
8% (Low)
Fatty acids, total monounsaturated 1.50 g —
Vitamins
Vitamin C, total ascorbic acid 0 mg
0% (Low)
Thiamin (Vitamin B1) 0.030 mg
2% (Low)
Riboflavin (Vitamin B2) 0.110 mg
8% (Low)
Niacin (Vitamin B3) 3.02 mg
19% (Moderate)
Pantothenic acid (Vitamin B5) 0.400 mg
8% (Low)
Vitamin B-6 — Pyridoxine 0.120 mg
7% (Low)
Biotin (Vitamin B7) 9.00 ug
2% (Low)
Vitamin E (alpha-tocopherol) 0 mg
0% (Low)
Minerals
Calcium, Ca 22.0 mg
2% (Low)
Iron, Fe 1.10 mg
6% (Low)
Magnesium, Mg 24.0 mg
6% (Low)
Phosphorus, P 107.0 mg
9% (Low)
Potassium, K 177.0 mg
4% (Low)
Sodium, Na 104.0 mg
5% (Low)
Zinc, Zn 1.55 mg
14% (Moderate)
Copper, Cu 0.075 mg
8% (Low)
Manganese, Mn 0.102 mg
4% (Low)
Selenium, Se 5.00 ug
9% (Low)
Other
Energy 470.0 kj —
Ash 0.600 g —
Total Sugars 0.510 g —
Sucrose 0.340 g —
Glucose 0.090 g —
Fructose 0.070 g —
Lactose 0 g —
Maltose 0 g —
Galactose 0 g —
Starch 6.55 g —
Folic acid (Vitamin B9 — synthetic) 9.00 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 0.700 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) 0.083 g —
SFA 15:0 (Pentadecanoic acid) 0.021 g —
SFA 16:0 (Palmitic acid) 0.834 g —
SFA 17:0 (Margaric acid) 0.048 g —
SFA 18:0 (Stearic acid) 0.609 g —
SFA 20:0 (Arachidic acid) 0.007 g —
SFA 22:0 (Behenic acid) 0 g —
MUFA 14:1 (Myristoleic acid) 0.004 g —
MUFA 15:1 (Pentadecenoic acid) 0 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.069 g —
MUFA 17:1 (Heptadecenoic acid) 0.025 g —
MUFA 18:1 (Omega-9, Oleic acid family) 1.39 g —
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0.008 g —
Fatty acids, total polyunsaturated 0.392 g —
PUFA 18:2 (Omega-6, Linoleic acid) 0.272 g —
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.052 g —
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) 0.045 g —
PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) 0.007 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) 0.015 g —

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

Consider supplementing

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

Calcium (2% DV) B-Complex (8% DV) Folate (2% DV) Iron (6% DV)

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