According to the World's Healthiest Foods, a website maintained by the George Mateljan Foundation, you should purchase corn on the day you plan to cook it because corn loses its flavor, and sweetness, rapidly.
Nutritional values are based on a 1-cup serving of sweet white corn.
Basic Nutrition
One cup of sweet white corn contains 132 calories, 29.3 g of total carbohydrates and 4.2 g of dietary fiber. Based on a 2,000-calorie-a-day diet, these measurements represent 10 percent of the recommended daily value, or DV, for carbohydrates and 17 percent for dietary fiber. Corn also provides 5 g, or 10 percent DV, of protein. Sweet white corn contains only 23 mg of sodium, or only 1 percent of the recommended DV.
Calories
Carbohydrates account for 105 of the calories in every serving of sweet white corn. The remaining calories come from fat and protein. One serving also contains 5 g of sugar.
Fats
The total fat content is 1.8 g, which represents 3 percent of the recommended DV. One serving provides 0.3 g of saturated fat, and the remaining fat comes from healthy unsaturated fats. You'll also gain minimal heart-healthy fatty acids of 24.6 mg of omega-3 fatty acids and 835 mg of omega-6 fatty acids.
Vitamins
Sweet corn is a good source of thiamin, with 0.3 mg, or 21 percent DV; folate of 70.8 mcg, or 18 percent DV; vitamin C of 10.5 mg, or 17 percent DV; and niacin of 2.6 mg, or 13 percent DV. Other vitamins include vitamin E, vitamin K, riboflavin and vitamin B6.
Minerals
One serving of sweet corn contains 57 mg of magnesium, or 14 percent DV; 137 mg of phosphorus, or 14 percent DV; 415.8 mg of potassium, or 12 percent DV; and 0.2 mg of manganese, or 12 percent DV. Other minerals include iron, zinc, copper and selenium.
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