corn pone has a average-calorie, high-carb, average-fat and high-protein content. It is a good source of Folate.
The food contains 64.7g of carbs. The carbohydrate profile of the the food reveals it is high in complex carbs and average in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 10.4 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. It's low MUFA and low PUFA.
It has a high density of Sodium, thus making it unsuitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Based on the composite nutritive standing corn pone has been given a composite ranking of 32, and in moderation.
Calories from Protein | 11% | |
Calories from Fat | 18% | |
Calories from Carbs | 71% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 162.6 IU | 3.3% | Mid 40% | Average |
Retinol | 21.8 mcg | |||
Vitamin C | 5.3 mg | 8.9% | Mid 40% | Average |
Vitamin D | 10.2 IU | 2.5% | Top 30% | High |
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 1.9 mg | 9.7% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 78.2 mcg | 19.5% | Top 10% | Very High |
Folic Acid | 16 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.49 mg | 4.9% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 21.8 mg | 2.2% | Mid 40% | Average |
Iron | 1.5 mg | 8.1% | Top 30% | High |
Magnesium | 25.7 mg | 6.4% | Top 30% | High |
Phosphorus | 105.8 mg | 10.6% | Mid 40% | Average |
Potassium | 206.8 mg | 5.9% | Mid 40% | Average |
Sodium | 501.7 mg | 20.9% | Top 30% | High |
Zinc | 0.97 mg | 6.5% | Top 30% | High |
Copper | 0 mg | |||
Manganese | 0 mg | |||
Selenium | 5.3 mcg | 7.6% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 31.4 g | 10.5% | Top 30% | High |
Dietary Fiber | 1.8 g | 7.2% | Top 30% | High |
Sugars | 3.9 g | |||
Glucose | 0.5 mg | |||
Fructose | 0.5 mg | |||
Lactose | 0 mg | |||
Maltose | 0.5 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 5 g | 10.1% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0 mg | |||
Isoleucine | 0 mg | |||
Leucine | 0 mg | |||
Lysine | 0 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.5 mg | |||
Tyrosine | 0 mg | |||
Valine | 0.5 mg | |||
Arginine | 0 mg | |||
Histidine | 0 mg | |||
Alanine | 0.5 mg | |||
Aspartic Acid | 0.5 mg | |||
Glutamic Acid | 1 mg | |||
Glycine | 0 mg | |||
Proline | 0.5 mg | |||
Serine | 0.5 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 3.5 g | 5.4% | Mid 40% | Average |
Saturated Fat | 0.83 g | 4.1% | Bottom 30% | Low |
Monounsaturated Fat | 1 g | |||
Polyunsaturated Fat | 1 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1.9 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 341 Calories from Fat 65
% Daily Value *
Total Fat 7.2 g 11.1%
Saturated Fat 1.7 g 8.5%
Trans Fat
Cholesterol 107.8 mg 35.9%
Sodium 1033.5 mg 43.1%
Total Carbohydrates 64.7 g 21.6%
Dietary Fiber 3.7 g14.8%
Sugars 8 g
Protein 10.4 g 20.8%
Vitamin A 6.7% Vitamin C 18.3%
Calcium 4.5% Iron 16.7%
*Based on a 2000 Calorie diet
Per Serving | Calories 297
Protein 5.2 g | Carbs 45.4 g | Fat 11 g
Per Serving | Calories 352
Protein 24.8 g | Carbs 46.9 g | Fat 7.2 g
Per Serving | Calories 419
Protein 5.4 g | Carbs 54.2 g | Fat 20.8 g
Per Serving | Calories 273
Protein 4.9 g | Carbs 36.4 g | Fat 12.5 g