Structured Nutritional Data & Citations
Corn (Sweet Yellow, Boiled, Drained Kernels) - Nutritional Profile
This analysis focuses on standard boiled sweet yellow corn kernels, drained, representing a common consumption form.
Macronutrient Breakdown
| Component | Per 100g | Per Standard Serving (1 cup, ~165g) | Reference Source |
|---|---|---|---|
| Calories | 86 kcal | 142 kcal | USDA FoodData Central, SR Legacy, Food #11167 (Corn, sweet, yellow, cooked, boiled, drained, kernels) |
| Protein | 3.2 g | 5.3 g | USDA FoodData Central |
| Carbohydrates | 19.0 g | 31.4 g | USDA FoodData Central |
| - Sugars | 6.4 g | 10.6 g | USDA FoodData Central |
| - Fiber | 2.7 g | 4.5 g | USDA FoodData Central |
| Fat | 1.4 g | 2.3 g | USDA FoodData Central |
| - Saturated | 0.2 g | 0.3 g | USDA FoodData Central |
| - Monounsaturated | 0.4 g | 0.7 g | USDA FoodData Central |
| - Polyunsaturated | 0.6 g | 1.0 g | USDA FoodData Central |
Key Micronutrients (per 100g)
- Vitamins:
- Vitamin C: 6.8 mg (7.6% DV)
- Thiamine (B1): 0.15 mg (12.5% DV)
- Niacin (B3): 1.77 mg (11% DV)
- Folate (B9): 42 µg (10.5% DV)
- Pantothenic Acid (B5): 0.69 mg (14% DV)
- Vitamin B6: 0.1 mg (8% DV)
- Minerals:
- Magnesium: 37 mg (9% DV)
- Phosphorus: 89 mg (13% DV)
- Potassium: 218 mg (5% DV)
- Zinc: 0.46 mg (4% DV)
- Iron: 0.52 mg (3% DV)
- Antioxidants & Phytochemicals:
- Lutein + Zeaxanthin: 644 µg (Significant for eye health)
- Ferulic Acid
- Anthocyanins (in purple varieties)
Reference Source: USDA FoodData Central, SR Legacy, Food #11167
Functional Impact
- Glycemic Index (GI): Medium (typically 60-65 for boiled sweet corn on the cob).
- Glycemic Load (GL): Medium (for a standard 1-cup serving, GL approx. 12-15).
- Satiety Score: Moderate due to fiber content and complex carbohydrates.
Reference Source: Harvard Health Publishing, International Tables of Glycemic Index and Glycemic Load Values.
Physical Properties
- Density (Cooked Kernels): Approximately 1.0-1.1 g/cm³
- Volumetric Contraction After Cooking: Minimal for individual kernels when boiled; water absorption can slightly increase size, but overall volume of drained kernels remains relatively stable compared to raw. This factor is less significant for individual kernel measurement than for high-water-content vegetables.
Reference Source: General food science principles and empirical observations for water-rich foods.
Citations
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov. Specifically referencing SR Legacy, Food #11167 (Corn, sweet, yellow, cooked, boiled, drained, kernels).
- Harvard Health Publishing. "Glycemic index for 100+ foods." Harvard Medical School, 2021.
- Foster-Powell, K., Holt, S. H., & Brand-Miller, J. C. (2002). International table of glycemic index and glycemic load values: 2002. The American Journal of Clinical Nutrition, 76(1), 5-56.
Field Notes: Dr. Aria Vance
Subject: Corn
Focus: Volumetric expansion/contraction, historical context, tracking challenges.
The Manual Tracking Problem: The Enigma of Maize
Ah, corn. Or maize, as its ancient progenitors knew it. A true culinary chameleon, this golden grain, this glorious kernel, has shaped civilizations. From the ancient Mesoamerican reverence, where it was practically deified – the very stuff of creation myths! – to its ubiquitous presence on our modern dinner plates, corn isn't just food. It’s history, culture, an absolute nutritional enigma. You can't just slap a "vegetable" or "grain" label on it; it fluidly shifts categories depending on its maturity, processing, and frankly, its mood. That makes tracking it... well, a beast.
Consider its forms. Popcorn. Creamed corn. The majestic corn-on-the-cob. Grits, tortillas, polenta. Each transformation radically alters its caloric density, its fat profile, its fiber content. Even within a single type, say, boiled sweet corn, the exact water absorption, the duration of boiling, how vigorously it’s drained – these minor factors tug at the very threads of precise nutritional data. An ear? Whose ear? Is it a slender, eager young ear from the farmer’s market, or a plump, mature specimen from a commercial farm? The weight, the edible portion, the very essence of a "serving" is utterly fluid. A cup? Is that loosely packed, kernels flying free? Or tightly packed, crushed to oblivion? Good grief. This variability is a nightmare for anyone serious about nutrient tracking.
Manual methods, bless their analog hearts, utterly fail here. Barcodes? Sure, for a bag of frozen kernels, maybe. But what about that roasted street corn, slathered in crema and chili? You're not scanning that. A food scale? You’d need to painstakingly shuck every kernel, weigh it, then account for the butter and salt added post-weighing. Tedious. So incredibly tedious. Most people just eyeball it, guessing, essentially throwing darts at a nutritional board. They track "corn" as a singular, monolithic entity, completely ignoring the vast, nuanced spectrum of its reality. It's a behavioral black hole for data accuracy. We lose all precision.
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