{"data":{"name":"Corn, whole kernel, cnd","slug":"corn-whole-kernel-cnd","scientific_name":"N\/A","alternate_names":["Mais butil","de lata"],"category":{"name":"Prepared and Processed","slug":"prepared-and-processed"},"description":"Whole kernel corn (cnd) \u2014 corn with the kernels intact. It\u2019s a starchy vegetable side that\u2019s commonly eaten boiled, steamed, or added to viands and salads.","common_uses_philippines":["Corned beef and corn","Buttered corn","Kinamatisang mais","Mais con yelo","Sweet corn (boiled or creamed)"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":85},"nutrition_per_100g":{"calories_kcal":70,"protein_g":1.3,"fat_g":0.4,"saturated_fat_g":0.05,"carbohydrates_g":15.4,"fiber_g":2.1,"sugars_g":2.2,"sodium_mg":167,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":55,"calcium_mg":52,"cholesterol_mg":0,"iron_mg":0.2,"monounsaturated_fat_g":0.07,"phosphorus_mg":18,"polyunsaturated_fat_g":0.12,"retinol_activity_equivalent_ug":5,"total_ash_g":0.6,"unsaturated_fat_g":0.19,"vitamin_a_ug":0,"vitamin_b1_mg":0.01,"vitamin_b2_mg":0.05,"vitamin_b3_mg":0.7,"vitamin_c_mg":0,"water_g":82.3},"serving_suggestions":[{"label":"1 cup","weight_g":160,"volume_ml":null}],"health_notes":{"summary":"Corn provides carbohydrates for energy and dietary fiber (2.1 g per 100 g) which helps support better digestion and helps you feel fuller. It also has a small amount of sugar (2.2 g) and low fat (0.4 g, with 0.05 g saturated fat). Sodium is moderate (167 mg), so it\u2019s best to watch the salt if you\u2019re eating it with salted toppings or sauces.","healthier_tips":["For a balanced day (3 full meals + 1\u20132 snacks), use corn as a side or add-on, not the only starch. Try these:","Pair corn with lean protein (fish, chicken, tofu, eggs) and non-starchy vegetables to make the meal more filling and balanced.","Choose boiled\/steamed corn or lightly seasoned versions; go easy on salty butter, cheese, or processed toppings.","Portion guide: aim for about 1\/2 cup to 1 cup cooked corn per meal depending on your overall rice\/bread intake.","If it\u2019s canned corn, rinse first to reduce added sodium."]},"data_quality":{"source":"DOST-FNRI Philippine Food Composition Tables","source_code":"ph_fct","daily_values_reference":"RENI 2002","notes":["Values are estimates per 100g edible portion.","Actual nutrients may vary by preparation and variety."]},"links":{"self":"https:\/\/api.juanutrisyon.info\/api\/foods\/corn-whole-kernel-cnd?agent=true"}}}