Amount of Iron in Corn

Welcome to the nutritional iron content in 63 different types of corn, ranging from 8.50 mg to 0.22 mg per 100g. The basic type of corn is Cornstarch, where the amount of iron in 100g is 0.47 mg. 0.47 mg of iron per 100g, from Cornstarch corresponds to 3% of the iron RDA. For a typical serving size of 1.000 cup (or 128.00 g) the amount of Iron is 0.6 mg. This corresponds to an RDA percentage of 4%.

The percentage of the recommended daily allowance (RDA) for iron is based on a 14 mg RDA level for a mature adult.

Top twenty corn products high in iron

Below is a summary list for the top twenty corn items ranked by the amount or level of iron in 100g.

1. Corn flour, masa, enriched, white : 8.50mg (61%RDA)
2. Corn flour, yellow, masa, enriched : 8.50mg (61%RDA)
3. Cornmeal, yellow, self-rising, bolted, plain, enriched : 5.76mg (41%RDA)
4. Cornmeal, white, self-rising, bolted, plain, enriched : 5.76mg (41%RDA)
5. Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched : 4.95mg (35%RDA)
6. Cornmeal, white, self-rising, bolted, with wheat flour added, enriched : 4.95mg (35%RDA)
7. Cornmeal, white, self-rising, degermed, enriched : 4.73mg (34%RDA)
8. Cornmeal, yellow, self-rising, degermed, enriched : 4.73mg (34%RDA)
9. Cornmeal, degermed, enriched, yellow : 4.36mg (31%RDA)
10. Cornmeal, degermed, enriched, white : 4.36mg (31%RDA)
11. Cornmeal, whole-grain, white : 3.45mg (25%RDA)
12. Cornmeal, whole-grain, yellow : 3.45mg (25%RDA)
13. Corn bran, crude : 2.79mg (20%RDA)
14. Corn grain, yellow : 2.71mg (19%RDA)
15. Corn grain, white : 2.71mg (19%RDA)
16. Corn, dried, yellow (Northern Plains Indians) : 2.61mg (19%RDA)
17. Corn flour, whole-grain, yellow : 2.38mg (17%RDA)
18. Corn flour, whole-grain, white : 2.38mg (17%RDA)
19. Cornsalad, raw : 2.18mg (16%RDA)
20. Corned beef loaf, jellied : 2.04mg (15%RDA)

Following on from the twenty top corn items or products containing iron we have a more comprehensive break down of Cornstarch, and the highest item containing iron which is Corn flour, masa, enriched, white. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 63 types of corn.

At the bottom of the page is the full list for the 63 different types of corn based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in corn.

Cornstarch - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Cornstarch should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Cereal Grains and Pasta.Other important and iron related nutrients are Energy, Protein, Total Fat and Carbohydrate. For this 100g serving in your diet, the amount of Energy is 381.00 kcal (19% RDA), the amount of Protein is 0.26 g, the amount of Total Fat is 0.05 g and the amount of Carbohydrate is 91.27 g (70% RDA). The nutritional content and facts for 100g, which includes Energy, Protein, Total Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the iron levels in corn.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Cornstarch has a nutritional value score of 13.00 out of 100.Comparing the iron content and the nutritional density in 100g for Cornstarch; We class this as a medium to low iron content item.In terms of overall nutritional value we class this as an item with a low nutritional density value.

Amount of iron per 100 Calories

100 calories of cornstarch is a serving size of 0 g, and the amount of Iron is 0 mg (0% RDA). Other important and related nutrients and macronutrients such as Total Fat, in 100 Calories are as follows; Energy 0 kcal (0% RDA), Protein 0 g (0% RDA), Total Fat 0 g (0% RDA), Carbohydrate 0 g (0% RDA). This is shown in the iron RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients.

Content per Typical Serving Size 1.000 cup (or 128.00 g)

For the food Cornstarch the typical serving size is 1.000 cup (or 128.00 g) which contains 0.6 mg of Iron. The iron percentage of the recommended daily value for this serving is 4 %.

To give 100% of the RDA, 25.0 servings of the typical serving size 1.000 cup (or 128.00 g) give the complete RDA. In terms of the gram weight and total content for this serving the Energy content is 487.68 kcal, the Protein content is 0.33 g, the Total Fat content is 0.06 g and the Carbohydrate content is 116.83 g. The percentages are shown below in the iron chart, for the typical serving of iron and the related and important nutritional values.

Macronutrients in Cornstarch

The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1.000 cup or 128.00 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 1.1 (kcal).The total calories from carbohydrate is 486.0 (kcal).

Milligrams of iron in corn (per 100g)

This list of 63 types of corn, is brought to you by www.dietandfitnesstoday.com and ranges from Corn flour, masa, enriched, white through to Corn, sweet, yellow, canned, drained solids, rinsed with tap water where all food items are ranked by the content or amount per 100g. The nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much iron in corn.

The list below gives the total iron content in the 63 items from the general description 'corn' each of which show the iron amount as well as Energy, Protein, Total Fat and Carbohydrate. Below, is the top 50 food items shown in the iron chart. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

The corresponding nutritional value for corn based on our density score out of 100 (ranked by the amount of iron per 100g) is shown in the below nutritional density chart.

The corresponding Calories for corn ranked by the amount of iron per 100g is shown below in the corn calories chart.

Effect of Preparation and Storage on iron

The level of iron can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total number of frozen food items is 14. The highest amount of iron from the 14 frozen items is in Corn dogs, frozen, prepared where the iron content is 1.90 mg per 100g. The number of food items classified as canned is 16 items. The highest amount of iron from the 16 canned items is in Corn with red and green peppers, canned, solids and liquids where the level is 0.79 mg per 100g.The total food items which are raw is 3 items. The highest amount of iron from the 3 raw items is in Cornsalad, raw where the content is 2.18 mg per 100g. The number of food items which are cooked are 8 items. The highest amount of iron from the 8 cooked items is in Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt where the amount is 0.61 mg per 100g. Comparing raw and cooked corn shows that cooking can change the levels of iron by 1.57 mg in a 100g serving.

Average Content for corn

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of corn, based on the list below of 63 different items under the general description of corn, is 1.72 mg of iron. This average value corresponds to 12.29 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Energy is 191.06 kcal, the average amount of Protein is 5.10 g, the average amount of Total Fat is 2.05 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in Corn, sweet, white, cooked, boiled, drained, without salt which in 100g contains 0.55 mg of Iron. This corresponds to 4 % of the recommended daily allowance. For this serving the amount of Energy is 97.00 kcal, the amount of Protein is 3.34 g, the amount of Total Fat is 1.41 g and the amount of Carbohydrate is 21.71 g.

Highest iron Content per 100g

Using the list below for the 63 different corn nutrition entries in our database, the highest amount of iron is found in Corn flour, masa, enriched, white which contains 8.50 mg of iron per 100g. The associated percentage of RDA is 61 %. For this 100g serving the Energy content is 363.00 kcal, the Protein content is 8.46 g, the Total Fat content is 3.69 g, the Carbohydrate content is 76.59 g.

The lowest amount of iron in 100g is in Corn, sweet, yellow, canned, drained solids, rinsed with tap water which contains 0.22 mg. This gives as percentage of the recommended daily allowance 2 % of the RDA. For this 100g serving the amount of Energy is 74.00 kcal, the amount of Protein is 2.18 g, the amount of Total Fat is 1.43 g, the amount of Carbohydrate is 13.02 g.

The difference between the highest and lowest values gives a iron range of 8.28 mg per 100g. The range for the other nutrients are as follows; 289 kcal for Energy, 6.28 g for Protein, 2.26 g for Total Fat, 0 g for Carbohydrate.

Highest Amount of iron per Serving

Please remember that the above gives an accurate value in 100g for high iron foods in your diet. For example 100g of Cornstarch contains 0.47 mg of iron. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the iron nutritional content.

The food with the highest iron content per typical serving is Corn flour, yellow, masa, enriched which contains 9.69 mg in 1.000 cup (or 114.00 g). The percentage of the recommended daily value for this serving is 69 %. For this serving the Energy content is 413.82 kcal, the Protein content is 9.64 g, the Total Fat content is 4.21 g and the Carbohydrate content is 87.31 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing iron which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of iron rich foods.

Corn List, iron Content per 100g 1. Corn flour, masa, enriched, white - Iron   Nutritional Value : 15.00 / 100     food group - Cereal Grains and Pasta   Iron (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA)   Profile for a 100g serving :   8.50 mg (61%) 363.00 kcal (18%) 76.59 g (59%) 3.69 g (6%) 8.46 g (15%)   Typical Serving size of 1.000 cup (or 114.00g):    9.69 mg (69%) 413.82 kcal (21%) 87.31 g (67%) 4.21 g (6%) 9.64 g (17%) 2. Corn flour, yellow, masa, enriched - Iron   Nutritional Value : 15.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   8.50 mg (61%) 363.00 kcal (18%) 76.59 g (59%) 3.69 g (6%) 8.46 g (15%)   Typical Serving size of 1.000 cup (or 114.00g):    9.69 mg (69%) 413.82 kcal (21%) 87.31 g (67%) 4.21 g (6%) 9.64 g (17%) 3. Cornmeal, yellow, self-rising, bolted, plain, enriched - Iron   Nutritional Value : 15.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   5.76 mg (41%) 334.00 kcal (17%) 70.28 g (54%) 3.40 g (5%) 8.28 g (15%)   Typical Serving size of 1.000 cup (or 122.00g):    7.03 mg (50%) 407.48 kcal (20%) 85.74 g (66%) 4.15 g (6%) 10.1 g (18%) 4. Cornmeal, white, self-rising, bolted, plain, enriched - Iron   Nutritional Value : 14.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   5.76 mg (41%) 334.00 kcal (17%) 70.28 g (54%) 3.40 g (5%) 8.28 g (15%)   Typical Serving size of 1.000 cup (or 122.00g):    7.03 mg (50%) 407.48 kcal (20%) 85.74 g (66%) 4.15 g (6%) 10.1 g (18%) 5. Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched - Iron   Nutritional Value : 14.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   4.95 mg (35%) 348.00 kcal (17%) 73.43 g (56%) 2.85 g (4%) 8.41 g (15%)   Typical Serving size of 1.000 cup (or 170.00g):    8.42 mg (60%) 591.6 kcal (30%) 124.83 g (96%) 4.85 g (7%) 14.3 g (26%) 6. Cornmeal, white, self-rising, bolted, with wheat flour added, enriched - Iron   Nutritional Value : 14.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   4.95 mg (35%) 348.00 kcal (17%) 73.43 g (56%) 2.85 g (4%) 8.41 g (15%)   Typical Serving size of 1.000 cup (or 170.00g):    8.42 mg (60%) 591.6 kcal (30%) 124.83 g (96%) 4.85 g (7%) 14.3 g (26%) 7. Cornmeal, white, self-rising, degermed, enriched - Iron   Nutritional Value : 14.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   4.73 mg (34%) 355.00 kcal (18%) 74.79 g (58%) 1.72 g (3%) 8.41 g (15%)   Typical Serving size of 1.000 cup (or 138.00g):    6.53 mg (47%) 489.9 kcal (24%) 103.21 g (79%) 2.37 g (4%) 11.61 g (21%) 8. Cornmeal, yellow, self-rising, degermed, enriched - Iron   Nutritional Value : 14.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   4.73 mg (34%) 355.00 kcal (18%) 74.79 g (58%) 1.72 g (3%) 8.41 g (15%)   Typical Serving size of 1.000 cup (or 138.00g):    6.53 mg (47%) 489.9 kcal (24%) 103.21 g (79%) 2.37 g (4%) 11.61 g (21%) 9. Cornmeal, degermed, enriched, yellow - Iron   Nutritional Value : 14.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   4.36 mg (31%) 370.00 kcal (19%) 79.45 g (61%) 1.75 g (3%) 7.11 g (13%)   Typical Serving size of 1.000 cup (or 157.00g):    6.85 mg (49%) 580.9 kcal (29%) 124.74 g (96%) 2.75 g (4%) 11.16 g (20%) 10. Cornmeal, degermed, enriched, white - Iron   Nutritional Value : 14.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   4.36 mg (31%) 370.00 kcal (19%) 79.45 g (61%) 1.75 g (3%) 7.11 g (13%)   Typical Serving size of 1.000 cup (or 157.00g):    6.85 mg (49%) 580.9 kcal (29%) 124.74 g (96%) 2.75 g (4%) 11.16 g (20%) 11. Cornmeal, whole-grain, white - Iron   Nutritional Value : 15.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.45 mg (25%) 362.00 kcal (18%) 76.89 g (59%) 3.59 g (6%) 8.12 g (15%)   Typical Serving size of 1.000 cup (or 122.00g):    4.21 mg (30%) 441.64 kcal (22%) 93.81 g (72%) 4.38 g (7%) 9.91 g (18%) 12. Cornmeal, whole-grain, yellow - Iron   Nutritional Value : 15.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.45 mg (25%) 362.00 kcal (18%) 76.89 g (59%) 3.59 g (6%) 8.12 g (15%)   Typical Serving size of 1.000 cup (or 122.00g):    4.21 mg (30%) 441.64 kcal (22%) 93.81 g (72%) 4.38 g (7%) 9.91 g (18%) 13. Corn bran, crude - Iron   Nutritional Value : 17.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.79 mg (20%) 224.00 kcal (11%) 85.64 g (66%) 0.92 g (1%) 8.36 g (15%)   Typical Serving size of 1.000 cup (or 76.00g):    2.12 mg (15%) 170.24 kcal (9%) 65.09 g (50%) 0.7 g (1%) 6.35 g (11%) 14. Corn grain, yellow - Iron   Nutritional Value : 15.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.71 mg (19%) 365.00 kcal (18%) 74.26 g (57%) 4.74 g (7%) 9.42 g (17%)   Typical Serving size of 1.000 cup (or 166.00g):    4.5 mg (32%) 605.9 kcal (30%) 123.27 g (95%) 7.87 g (12%) 15.64 g (28%) 15. Corn grain, white - Iron   Nutritional Value : 14.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.71 mg (19%) 365.00 kcal (18%) 74.26 g (57%) 4.74 g (7%) 9.42 g (17%)   Typical Serving size of 1.000 cup (or 166.00g):    4.5 mg (32%) 605.9 kcal (30%) 123.27 g (95%) 7.87 g (12%) 15.64 g (28%) 16. Corn, dried, yellow (Northern Plains Indians) - Iron   Nutritional Value : 15.00 / 100     food group - American Indian/Alaska Native Foods   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.61 mg (19%) 419.00 kcal (21%) 66.27 g (51%) 10.64 g (16%) 14.48 g (26%)   Typical Serving size of 1.000 oz (or 28.35g):    0.74 mg (5%) 118.79 kcal (6%) 18.79 g (14%) 3.02 g (5%) 4.11 g (7%) 17. Corn flour, whole-grain, yellow - Iron   Nutritional Value : 15.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.38 mg (17%) 361.00 kcal (18%) 76.85 g (59%) 3.86 g (6%) 6.93 g (12%)   Typical Serving size of 1.000 cup (or 117.00g):    2.78 mg (20%) 422.37 kcal (21%) 89.91 g (69%) 4.52 g (7%) 8.11 g (14%) 18. Corn flour, whole-grain, white - Iron   Nutritional Value : 15.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.38 mg (17%) 361.00 kcal (18%) 76.85 g (59%) 3.86 g (6%) 6.93 g (12%)   Typical Serving size of 1.000 cup (or 117.00g):    2.78 mg (20%) 422.37 kcal (21%) 89.91 g (69%) 4.52 g (7%) 8.11 g (14%) 19. Cornsalad, raw - Iron   Nutritional Value : 48.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.18 mg (16%) 21.00 kcal (1%) 3.60 g (3%) 0.40 g (1%) 2.00 g (4%)   Typical Serving size of 1.000 cup (or 56.00g):    1.22 mg (9%) 11.76 kcal (1%) 2.02 g (2%) 0.22 g (0%) 1.12 g (2%) 20. Corned beef loaf, jellied - Iron   Nutritional Value : 14.00 / 100     food group -   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.04 mg (15%) 153.00 kcal (8%) 0.00 g (0%) 6.10 g (9%) 22.90 g (41%)   Typical Serving size of 1.000 slice (1 oz) (4" x 4" x 3/32" thick) (or 28.00g):    0.57 mg (4%) 42.84 kcal (2%) 0 g (0%) 1.71 g (3%) 6.41 g (11%)   Other serving sizes 2.000 slices (or 57.00g):   1.16 mg (8%) 87.21 kcal (4%) 0 g (0%) 3.48 g (5%) 13.05 g (23%) 21. Corn dogs, frozen, prepared - Iron   Nutritional Value : 14.00 / 100     food group - Meals, Entrees, and Sidedishes   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.90 mg (14%) 250.00 kcal (13%) 26.96 g (21%) 12.02 g (18%) 8.57 g (15%)   Typical Serving size of 1.000 corndog (or 78.00g):    1.48 mg (11%) 195 kcal (10%) 21.03 g (16%) 9.38 g (14%) 6.68 g (12%)   Other serving sizes 1.000 corndog mini (or 17.00g):   0.32 mg (2%) 42.5 kcal (2%) 4.58 g (4%) 2.04 g (3%) 1.46 g (3%) 22. Corn flour, whole-grain, blue (harina de maiz morado) - Iron   Nutritional Value : 14.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.74 mg (12%) 364.00 kcal (18%) 73.89 g (57%) 5.09 g (8%) 8.75 g (16%)   Typical Serving size of 1.000 tbsp (or 6.90g):    0.12 mg (1%) 25.12 kcal (1%) 5.1 g (4%) 0.35 g (1%) 0.6 g (1%) 23. Corn flour, masa, unenriched, white - Iron   Nutritional Value : 15.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.47 mg (11%) 363.00 kcal (18%) 76.59 g (59%) 3.69 g (6%) 8.46 g (15%)   Typical Serving size of 1.000 cup (or 114.00g):    1.68 mg (12%) 413.82 kcal (21%) 87.31 g (67%) 4.21 g (6%) 9.64 g (17%) 24. Cornmeal, degermed, unenriched, white - Iron   Nutritional Value : 14.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.10 mg (8%) 370.00 kcal (19%) 79.45 g (61%) 1.75 g (3%) 7.11 g (13%)   Typical Serving size of 1.000 cup (or 157.00g):    1.73 mg (12%) 580.9 kcal (29%) 124.74 g (96%) 2.75 g (4%) 11.16 g (20%) 25. Cornmeal, degermed, unenriched, yellow - Iron   Nutritional Value : 14.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.10 mg (8%) 370.00 kcal (19%) 79.45 g (61%) 1.75 g (3%) 7.11 g (13%)   Typical Serving size of 1.000 cup (or 157.00g):    1.73 mg (12%) 580.9 kcal (29%) 124.74 g (96%) 2.75 g (4%) 11.16 g (20%) 26. Corn flour, yellow, degermed, unenriched - Iron   Nutritional Value : 14.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.91 mg (7%) 375.00 kcal (19%) 82.75 g (64%) 1.39 g (2%) 5.59 g (10%)   Typical Serving size of 1.000 cup (or 126.00g):    1.15 mg (8%) 472.5 kcal (24%) 104.27 g (80%) 1.75 g (3%) 7.04 g (13%) 27. Corn with red and green peppers, canned, solids and liquids - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.79 mg (6%) 75.00 kcal (4%) 18.17 g (14%) 0.55 g (1%) 2.33 g (4%)   Typical Serving size of 1.000 cup (or 227.00g):    1.79 mg (13%) 170.25 kcal (9%) 41.25 g (32%) 1.25 g (2%) 5.29 g (9%) 28. Corn, sweet, white, frozen, kernels on cob, unprepared - Iron   Nutritional Value : 16.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.68 mg (5%) 98.00 kcal (5%) 23.50 g (18%) 0.78 g (1%) 3.28 g (6%)   Typical Serving size of 1.000 cup kernels (or 165.00g):    1.12 mg (8%) 161.7 kcal (8%) 38.78 g (30%) 1.29 g (2%) 5.41 g (10%)   Other serving sizes 1.000 ear and yields (or 125.00g):   0.85 mg (6%) 122.5 kcal (6%) 29.38 g (23%) 0.98 g (2%) 4.1 g (7%) 29. Corn, sweet, yellow, frozen, kernels on cob, unprepared - Iron   Nutritional Value : 16.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.68 mg (5%) 98.00 kcal (5%) 23.50 g (18%) 0.78 g (1%) 3.28 g (6%)   Typical Serving size of 1.000 cup kernels (or 165.00g):    1.12 mg (8%) 161.7 kcal (8%) 38.78 g (30%) 1.29 g (2%) 5.41 g (10%)   Other serving sizes 1.000 ear and yields (or 125.00g):   0.85 mg (6%) 122.5 kcal (6%) 29.38 g (23%) 0.98 g (2%) 4.1 g (7%) 30. Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt - Iron   Nutritional Value : 16.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.61 mg (4%) 94.00 kcal (5%) 22.33 g (17%) 0.74 g (1%) 3.11 g (6%)   Typical Serving size of 1.000 cup kernels (or 165.00g):    1.01 mg (7%) 155.1 kcal (8%) 36.84 g (28%) 1.22 g (2%) 5.13 g (9%)   Other serving sizes 1.000 ear and yields (or 63.00g):   0.38 mg (3%) 59.22 kcal (3%) 14.07 g (11%) 0.47 g (1%) 1.96 g (4%) 31. Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, without salt - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.61 mg (4%) 94.00 kcal (5%) 22.33 g (17%) 0.74 g (1%) 3.11 g (6%)   Typical Serving size of 1.000 cup kernels (or 165.00g):    1.01 mg (7%) 155.1 kcal (8%) 36.84 g (28%) 1.22 g (2%) 5.13 g (9%)   Other serving sizes 1.000 ear and yields (or 63.00g):   0.38 mg (3%) 59.22 kcal (3%) 14.07 g (11%) 0.47 g (1%) 1.96 g (4%) 32. Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, with salt - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.61 mg (4%) 94.00 kcal (5%) 22.33 g (17%) 0.74 g (1%) 3.11 g (6%)   Typical Serving size of 1.000 cup kernels (or 165.00g):    1.01 mg (7%) 155.1 kcal (8%) 36.84 g (28%) 1.22 g (2%) 5.13 g (9%)   Other serving sizes 1.000 ear and yields (or 63.00g):   0.38 mg (3%) 59.22 kcal (3%) 14.07 g (11%) 0.47 g (1%) 1.96 g (4%) 33. Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt - Iron   Nutritional Value : 16.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.61 mg (4%) 94.00 kcal (5%) 22.33 g (17%) 0.74 g (1%) 3.11 g (6%)   Typical Serving size of 1.000 cup kernels (or 165.00g):    1.01 mg (7%) 155.1 kcal (8%) 36.84 g (28%) 1.22 g (2%) 5.13 g (9%)   Other serving sizes 1.000 ear and yields (or 63.00g):   0.38 mg (3%) 59.22 kcal (3%) 14.07 g (11%) 0.47 g (1%) 1.96 g (4%) 34. Corn, sweet, white, cooked, boiled, drained, with salt - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.55 mg (4%) 97.00 kcal (5%) 21.71 g (17%) 1.41 g (2%) 3.34 g (6%)   Typical Serving size of 1.000 ear and small (5-1/2" to 6-1/2" long) (or 89.00g):    0.49 mg (4%) 86.33 kcal (4%) 19.32 g (15%) 1.25 g (2%) 2.97 g (5%)   Other serving sizes 1.000 ear and medium (6-3/4" to 7-1/2" long) (or 103.00g):   0.57 mg (4%) 99.91 kcal (5%) 22.36 g (17%) 1.45 g (2%) 3.44 g (6%)   Other serving sizes 1.000 ear and large (7-3/4" to 9" long) (or 118.00g):   0.65 mg (5%) 114.46 kcal (6%) 25.62 g (20%) 1.66 g (3%) 3.94 g (7%)   Other serving sizes 1.000 cup cut (or 157.00g):   0.86 mg (6%) 152.29 kcal (8%) 34.08 g (26%) 2.21 g (3%) 5.24 g (9%)   Other serving sizes 1.000 ear and yields (or 77.00g):   0.42 mg (3%) 74.69 kcal (4%) 16.72 g (13%) 1.09 g (2%) 2.57 g (5%) 35. Corn, sweet, white, cooked, boiled, drained, without salt - Iron   Nutritional Value : 16.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.55 mg (4%) 97.00 kcal (5%) 21.71 g (17%) 1.41 g (2%) 3.34 g (6%)   Typical Serving size of 1.000 ear and small (5-1/2" to 6-1/2" long) (or 89.00g):    0.49 mg (4%) 86.33 kcal (4%) 19.32 g (15%) 1.25 g (2%) 2.97 g (5%)   Other serving sizes 1.000 ear and medium (6-3/4" to 7-1/2" long) (or 103.00g):   0.57 mg (4%) 99.91 kcal (5%) 22.36 g (17%) 1.45 g (2%) 3.44 g (6%)   Other serving sizes 1.000 ear and large (7-3/4" to 9" long) (or 116.00g):   0.64 mg (5%) 112.52 kcal (6%) 25.18 g (19%) 1.64 g (3%) 3.87 g (7%)   Other serving sizes 1.000 cup cut (or 157.00g):   0.86 mg (6%) 152.29 kcal (8%) 34.08 g (26%) 2.21 g (3%) 5.24 g (9%)   Other serving sizes 1.000 ear and yields (or 77.00g):   0.42 mg (3%) 74.69 kcal (4%) 16.72 g (13%) 1.09 g (2%) 2.57 g (5%) 36. Corn pudding, home prepared - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.53 mg (4%) 131.00 kcal (7%) 16.97 g (13%) 5.04 g (8%) 4.42 g (8%)   Typical Serving size of 1.000 cup (or 250.00g):    1.33 mg (10%) 327.5 kcal (16%) 42.43 g (33%) 12.6 g (19%) 11.05 g (20%)   Other serving sizes 0.667 cup (#6 scoop) (or 167.00g):   0.89 mg (6%) 218.77 kcal (11%) 28.34 g (22%) 8.42 g (13%) 7.38 g (13%) 37. Corn, sweet, yellow, raw - Iron   Nutritional Value : 16.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.52 mg (4%) 86.00 kcal (4%) 18.70 g (14%) 1.35 g (2%) 3.27 g (6%)   Typical Serving size of 1.000 cup (or 145.00g):    0.75 mg (5%) 124.7 kcal (6%) 27.12 g (21%) 1.96 g (3%) 4.74 g (8%)   Other serving sizes 1.000 ear and large (7-3/4" to 9" long) yields (or 143.00g):   0.74 mg (5%) 122.98 kcal (6%) 26.74 g (21%) 1.93 g (3%) 4.68 g (8%)   Other serving sizes 1.000 ear and medium (6-3/4" to 7-1/2" long) yields (or 102.00g):   0.53 mg (4%) 87.72 kcal (4%) 19.07 g (15%) 1.38 g (2%) 3.34 g (6%)   Other serving sizes 1.000 ear and small (5-1/2" to 6-1/2" long) (or 73.00g):   0.38 mg (3%) 62.78 kcal (3%) 13.65 g (11%) 0.99 g (2%) 2.39 g (4%) 38. Corn, sweet, white, raw - Iron   Nutritional Value : 16.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.52 mg (4%) 86.00 kcal (4%) 19.02 g (15%) 1.18 g (2%) 3.22 g (6%)   Typical Serving size of 1.000 ear and small (5-1/2" to 6-1/2" long) (or 73.00g):    0.38 mg (3%) 62.78 kcal (3%) 13.88 g (11%) 0.86 g (1%) 2.35 g (4%)   Other serving sizes 1.000 ear and medium (6-3/4" to 7-1/2" long) (or 90.00g):   0.47 mg (3%) 77.4 kcal (4%) 17.12 g (13%) 1.06 g (2%) 2.9 g (5%)   Other serving sizes 1.000 ear and large (7-3/4" to 9" long) (or 143.00g):   0.74 mg (5%) 122.98 kcal (6%) 27.2 g (21%) 1.69 g (3%) 4.6 g (8%)   Other serving sizes 1.000 cup kernels (or 154.00g):   0.8 mg (6%) 132.44 kcal (7%) 29.29 g (23%) 1.82 g (3%) 4.96 g (9%) 39. Cornstarch - Iron   Nutritional Value : 13.00 / 100     food group - Cereal Grains and Pasta   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.47 mg (3%) 381.00 kcal (19%) 91.27 g (70%) 0.05 g (0%) 0.26 g (0%)   Typical Serving size of 1.000 cup (or 128.00g):    0.6 mg (4%) 487.68 kcal (24%) 116.83 g (90%) 0.06 g (0%) 0.33 g (1%) 40. Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt - Iron   Nutritional Value : 16.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.47 mg (3%) 81.00 kcal (4%) 19.30 g (15%) 0.67 g (1%) 2.55 g (5%)   Typical Serving size of 1.000 cup (or 165.00g):    0.78 mg (6%) 133.65 kcal (7%) 31.85 g (25%) 1.11 g (2%) 4.21 g (8%)   Other serving sizes 1.000 package (10 oz) yields (or 284.00g):   1.33 mg (10%) 230.04 kcal (12%) 54.81 g (42%) 1.9 g (3%) 7.24 g (13%) 41. Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt - Iron   Nutritional Value : 16.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.47 mg (3%) 79.00 kcal (4%) 18.71 g (14%) 0.67 g (1%) 2.55 g (5%)   Typical Serving size of 1.000 cup (or 165.00g):    0.78 mg (6%) 130.35 kcal (7%) 30.87 g (24%) 1.11 g (2%) 4.21 g (8%)   Other serving sizes 1.000 package (10 oz) yields (or 284.00g):   1.33 mg (10%) 224.36 kcal (11%) 53.14 g (41%) 1.9 g (3%) 7.24 g (13%) 42. Corn, sweet, yellow, cooked, boiled, drained, without salt - Iron   Nutritional Value : 16.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.45 mg (3%) 96.00 kcal (5%) 20.98 g (16%) 1.50 g (2%) 3.41 g (6%)   Typical Serving size of 1.000 ear small (5-1/2" to 6-1/2" long) (or 89.00g):    0.4 mg (3%) 85.44 kcal (4%) 18.67 g (14%) 1.34 g (2%) 3.03 g (5%)   Other serving sizes 1.000 ear medium (6-3/4" to 7-1/2" long) (or 103.00g):   0.46 mg (3%) 98.88 kcal (5%) 21.61 g (17%) 1.55 g (2%) 3.51 g (6%)   Other serving sizes 1.000 ear large (7-3/4" to 9" long) (or 118.00g):   0.53 mg (4%) 113.28 kcal (6%) 24.76 g (19%) 1.77 g (3%) 4.02 g (7%)   Other serving sizes 1.000 cup cut (or 149.00g):   0.67 mg (5%) 143.04 kcal (7%) 31.26 g (24%) 2.24 g (3%) 5.08 g (9%)   Other serving sizes 1.000 baby ear (or 8.00g):   0.04 mg (0%) 7.68 kcal (0%) 1.68 g (1%) 0.12 g (0%) 0.27 g (0%) 43. Corn, sweet, yellow, cooked, boiled, drained, with salt - Iron   Nutritional Value : 16.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.45 mg (3%) 96.00 kcal (5%) 20.98 g (16%) 1.50 g (2%) 3.41 g (6%)   Typical Serving size of 1.000 ear small (5-1/2" to 6-1/2" long) (or 89.00g):    0.4 mg (3%) 85.44 kcal (4%) 18.67 g (14%) 1.34 g (2%) 3.03 g (5%)   Other serving sizes 1.000 ear medium (6-3/4" to 7-1/2" long) (or 103.00g):   0.46 mg (3%) 98.88 kcal (5%) 21.61 g (17%) 1.55 g (2%) 3.51 g (6%)   Other serving sizes 1.000 ear large (7-3/4" to 9" long) (or 118.00g):   0.53 mg (4%) 113.28 kcal (6%) 24.76 g (19%) 1.77 g (3%) 4.02 g (7%)   Other serving sizes 1.000 cup (or 149.00g):   0.67 mg (5%) 143.04 kcal (7%) 31.26 g (24%) 2.24 g (3%) 5.08 g (9%)   Other serving sizes 1.000 baby ear (or 8.00g):   0.04 mg (0%) 7.68 kcal (0%) 1.68 g (1%) 0.12 g (0%) 0.27 g (0%)   Other serving sizes 1.000 ear and yields (or 77.00g):   0.35 mg (3%) 73.92 kcal (4%) 16.15 g (12%) 1.16 g (2%) 2.63 g (5%) 44. Corn, sweet, yellow, canned, vacuum pack, regular pack - Iron   Nutritional Value : 16.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.42 mg (3%) 79.00 kcal (4%) 19.44 g (15%) 0.50 g (1%) 2.41 g (4%)   Typical Serving size of 1.000 cup (or 210.00g):    0.88 mg (6%) 165.9 kcal (8%) 40.82 g (31%) 1.05 g (2%) 5.06 g (9%)   Other serving sizes 1.000 can and 15 oz (303 x 406) (or 425.00g):   1.79 mg (13%) 335.75 kcal (17%) 82.62 g (64%) 2.13 g (3%) 10.24 g (18%)   Other serving sizes 1.000 can (303 x 406) (or 340.00g):   1.43 mg (10%) 268.6 kcal (13%) 66.1 g (51%) 1.7 g (3%) 8.19 g (15%) 45. Corn, sweet, yellow, frozen, kernels cut off cob, unprepared - Iron   Nutritional Value : 16.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.42 mg (3%) 88.00 kcal (4%) 20.71 g (16%) 0.78 g (1%) 3.02 g (5%)   Typical Serving size of 1.000 cup (or 136.00g):    0.57 mg (4%) 119.68 kcal (6%) 28.17 g (22%) 1.06 g (2%) 4.11 g (7%)   Other serving sizes 1.000 package (or 284.00g):   1.19 mg (9%) 249.92 kcal (12%) 58.82 g (45%) 2.22 g (3%) 8.58 g (15%) 46. Corn, sweet, white, canned, vacuum pack, regular pack - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.42 mg (3%) 79.00 kcal (4%) 19.44 g (15%) 0.50 g (1%) 2.41 g (4%)   Typical Serving size of 1.000 cup (or 210.00g):    0.88 mg (6%) 165.9 kcal (8%) 40.82 g (31%) 1.05 g (2%) 5.06 g (9%)   Other serving sizes 1.000 can (303 x 406) (or 340.00g):   1.43 mg (10%) 268.6 kcal (13%) 66.1 g (51%) 1.7 g (3%) 8.19 g (15%) 47. Corn, sweet, yellow, canned, vacuum pack, no salt added - Iron   Nutritional Value : 16.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.42 mg (3%) 79.00 kcal (4%) 19.44 g (15%) 0.50 g (1%) 2.41 g (4%)   Typical Serving size of 1.000 cup (or 210.00g):    0.88 mg (6%) 165.9 kcal (8%) 40.82 g (31%) 1.05 g (2%) 5.06 g (9%)   Other serving sizes 1.000 can (303 x 406) (or 340.00g):   1.43 mg (10%) 268.6 kcal (13%) 66.1 g (51%) 1.7 g (3%) 8.19 g (15%) 48. Corn, sweet, white, canned, vacuum pack, no salt added - Iron   Nutritional Value : 16.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.42 mg (3%) 79.00 kcal (4%) 19.44 g (15%) 0.50 g (1%) 2.41 g (4%)   Typical Serving size of 1.000 cup (or 210.00g):    0.88 mg (6%) 165.9 kcal (8%) 40.82 g (31%) 1.05 g (2%) 5.06 g (9%)   Other serving sizes 1.000 can (303 x 406) (or 340.00g):   1.43 mg (10%) 268.6 kcal (13%) 66.1 g (51%) 1.7 g (3%) 8.19 g (15%) 49. Corn, sweet, white, canned, whole kernel, no salt added, solids and liquids - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.41 mg (3%) 64.00 kcal (3%) 15.41 g (12%) 0.50 g (1%) 1.95 g (3%)   Typical Serving size of 1.000 cup (or 256.00g):    1.05 mg (8%) 163.84 kcal (8%) 39.45 g (30%) 1.28 g (2%) 4.99 g (9%)   Other serving sizes 1.000 can (303 x 406) (or 482.00g):   1.98 mg (14%) 308.48 kcal (15%) 74.28 g (57%) 2.41 g (4%) 9.4 g (17%) 50. Corn, sweet, white, canned, whole kernel, regular pack, solids and liquids - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.41 mg (3%) 64.00 kcal (3%) 15.41 g (12%) 0.50 g (1%) 1.95 g (3%)   Typical Serving size of 1.000 cup (or 256.00g):    1.05 mg (8%) 163.84 kcal (8%) 39.45 g (30%) 1.28 g (2%) 4.99 g (9%)   Other serving sizes 1.000 can (303 x 406) (or 482.00g):   1.98 mg (14%) 308.48 kcal (15%) 74.28 g (57%) 2.41 g (4%) 9.4 g (17%) 51. Corn, sweet, white, frozen, kernels cut off cob, unprepared - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.41 mg (3%) 88.00 kcal (4%) 20.73 g (16%) 0.77 g (1%) 3.02 g (5%)   Typical Serving size of 1.000 cup (or 165.00g):    0.68 mg (5%) 145.2 kcal (7%) 34.2 g (26%) 1.27 g (2%) 4.98 g (9%)   Other serving sizes 1.000 package (10 oz) (or 284.00g):   1.16 mg (8%) 249.92 kcal (12%) 58.87 g (45%) 2.19 g (3%) 8.58 g (15%) 52. Corn, yellow, whole kernel, frozen, microwaved - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.39 mg (3%) 131.00 kcal (7%) 25.87 g (20%) 1.42 g (2%) 3.62 g (6%)   Typical Serving size of 1.000 cup (or 141.00g):    0.55 mg (4%) 184.71 kcal (9%) 36.48 g (28%) 2 g (3%) 5.1 g (9%) 53. Corn, sweet, yellow, canned, cream style, regular pack - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.38 mg (3%) 72.00 kcal (4%) 18.13 g (14%) 0.42 g (1%) 1.74 g (3%)   Typical Serving size of 1.000 cup (or 256.00g):    0.97 mg (7%) 184.32 kcal (9%) 46.41 g (36%) 1.08 g (2%) 4.45 g (8%)   Other serving sizes 1.000 can (303 x 406) (or 482.00g):   1.83 mg (13%) 347.04 kcal (17%) 87.39 g (67%) 2.02 g (3%) 8.39 g (15%) 54. Corn, sweet, yellow, canned, cream style, no salt added - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.38 mg (3%) 72.00 kcal (4%) 18.13 g (14%) 0.42 g (1%) 1.74 g (3%)   Typical Serving size of 1.000 cup (or 256.00g):    0.97 mg (7%) 184.32 kcal (9%) 46.41 g (36%) 1.08 g (2%) 4.45 g (8%)   Other serving sizes 1.000 can (303 x 406) (or 482.00g):   1.83 mg (13%) 347.04 kcal (17%) 87.39 g (67%) 2.02 g (3%) 8.39 g (15%) 55. Corn, sweet, white, canned, cream style, no salt added - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.38 mg (3%) 72.00 kcal (4%) 18.13 g (14%) 0.42 g (1%) 1.74 g (3%)   Typical Serving size of 1.000 cup (or 256.00g):    0.97 mg (7%) 184.32 kcal (9%) 46.41 g (36%) 1.08 g (2%) 4.45 g (8%)   Other serving sizes 1.000 can (303 x 406) (or 482.00g):   1.83 mg (13%) 347.04 kcal (17%) 87.39 g (67%) 2.02 g (3%) 8.39 g (15%) 56. Corn, sweet, yellow, canned, no salt added, solids and liquids - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.36 mg (3%) 61.00 kcal (3%) 13.86 g (11%) 0.77 g (1%) 1.95 g (3%)   Typical Serving size of 1.000 cup (or 256.00g):    0.92 mg (7%) 156.16 kcal (8%) 35.48 g (27%) 1.97 g (3%) 4.99 g (9%)   Other serving sizes 1.000 can (303 x 406) (or 482.00g):   1.74 mg (12%) 294.02 kcal (15%) 66.81 g (51%) 3.71 g (6%) 9.4 g (17%) 57. Corn, sweet, yellow, canned, brine pack, regular pack, solids and liquids - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.36 mg (3%) 61.00 kcal (3%) 13.86 g (11%) 0.77 g (1%) 1.95 g (3%)   Typical Serving size of 1.000 cup (or 256.00g):    0.92 mg (7%) 156.16 kcal (8%) 35.48 g (27%) 1.97 g (3%) 4.99 g (9%)   Other serving sizes 1.000 can (303 x 406) (or 482.00g):   1.74 mg (12%) 294.02 kcal (15%) 66.81 g (51%) 3.71 g (6%) 9.4 g (17%) 58. Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, with salt - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.35 mg (3%) 80.00 kcal (4%) 19.56 g (15%) 0.43 g (1%) 2.75 g (5%)   Typical Serving size of 1.000 cup (or 165.00g):    0.58 mg (4%) 132 kcal (7%) 32.27 g (25%) 0.71 g (1%) 4.54 g (8%)   Other serving sizes 1.000 package (10 oz) yields (or 284.00g):   0.99 mg (7%) 227.2 kcal (11%) 55.55 g (43%) 1.22 g (2%) 7.81 g (14%) 59. Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.35 mg (3%) 80.00 kcal (4%) 19.56 g (15%) 0.43 g (1%) 2.75 g (5%)   Typical Serving size of 1.000 cup (or 165.00g):    0.58 mg (4%) 132 kcal (7%) 32.27 g (25%) 0.71 g (1%) 4.54 g (8%)   Other serving sizes 1.000 package (10 oz) yields (or 284.00g):   0.99 mg (7%) 227.2 kcal (11%) 55.55 g (43%) 1.22 g (2%) 7.81 g (14%) 60. Corn, sweet, white, canned, cream style, regular pack - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.31 mg (2%) 74.00 kcal (4%) 18.62 g (14%) 0.42 g (1%) 1.74 g (3%)   Typical Serving size of 1.000 cup (or 256.00g):    0.79 mg (6%) 189.44 kcal (9%) 47.67 g (37%) 1.08 g (2%) 4.45 g (8%)   Other serving sizes 1.000 can (303 x 406) (or 482.00g):   1.49 mg (11%) 356.68 kcal (18%) 89.75 g (69%) 2.02 g (3%) 8.39 g (15%) 61. Corn, sweet, white, canned, whole kernel, drained solids - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.28 mg (2%) 71.00 kcal (4%) 15.06 g (12%) 1.37 g (2%) 2.32 g (4%)   Typical Serving size of 1.000 cup (or 164.00g):    0.46 mg (3%) 116.44 kcal (6%) 24.7 g (19%) 2.25 g (3%) 3.8 g (7%)   Other serving sizes 1.000 can (303 x 406) (or 298.00g):   0.83 mg (6%) 211.58 kcal (11%) 44.88 g (35%) 4.08 g (6%) 6.91 g (12%) 62. Corn, sweet, yellow, canned, whole kernel, drained solids - Iron   Nutritional Value : 15.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.27 mg (2%) 67.00 kcal (3%) 14.34 g (11%) 1.22 g (2%) 2.29 g (4%)   Typical Serving size of 1.000 cup (or 164.00g):    0.44 mg (3%) 109.88 kcal (5%) 23.52 g (18%) 2 g (3%) 3.76 g (7%)   Other serving sizes 1.000 can (12 oz) yields (or 211.00g):   0.57 mg (4%) 141.37 kcal (7%) 30.26 g (23%) 2.57 g (4%) 4.83 g (9%)   Other serving sizes 1.000 can (303 x 406) (or 298.00g):   0.8 mg (6%) 199.66 kcal (10%) 42.73 g (33%) 3.64 g (6%) 6.82 g (12%) 63. Corn, sweet, yellow, canned, drained solids, rinsed with tap water - Iron   Nutritional Value : 14.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.22 mg (2%) 74.00 kcal (4%) 13.02 g (10%) 1.43 g (2%) 2.18 g (4%)   Typical Serving size of 1.000 cup drained and rinsed (or 150.00g):    0.33 mg (2%) 111 kcal (6%) 19.53 g (15%) 2.15 g (3%) 3.27 g (6%)

iron and Nutritional Values - Top 221 Foods Vegetables leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans Fruits a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons Seafood salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout Drinks coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade Nuts and Seeds chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts Beans and Lentils soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans Meat beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs Fast Foods french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac Dairy and Cheese ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt Bread, Rice, Grains and Pasta rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt Spreads, Sauces and Herbs hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce Sweets, Desserts and Snacks popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts Breakfast Cereal granola, cheerios, oatmeal, kelloggs cereals, general mills cereals Miscellaneous spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito