Nutritional Facts For Whole Kernel Corn

Two types of corn grow in North America: Field corn feeds farm animals and gets processed into fuel. Sweet corn has a gene mutation that causes the sugar concentration in the kernel to be twice as strong as that of field corn. That is the type you find in supermarkets. One medium uncooked ear -- about 3.6 oz. -- provides a number of vitamins, minerals and other nutrients.

Vitamins

The whole kernels in your medium ear of corn provide 4 percent of the recommended daily intake -- RDI -- for vitamin A and 1 percent for vitamin C. Both nutrients are antioxidants that protect your cells against disease-causing molecules known as free radicals. This serving also has six of the B complex vitamins: It provides 5 percent of the RDI for B-6, 11 percent for thiamine, 3 percent for riboflavin, 9 percent for niacin, 7 percent for pantothenic acid and 11 percent for folate. In general, the family of B vitamins participates in metabolism, helping your digestive system to turn food into energy. The corn also has trivial amounts of vitamins E and K.

Minerals

One medium ear of corn contains all of the essential minerals, except for calcium, which appears in a negligible amount. The serving has 3 percent of the recommended daily intake for iron, copper and zinc, 9 percent for magnesium and phosphorous, 6 percent for potassium, 1 percent for sodium and selenium, and it also has 8 percent of the RDI for manganese. Minerals have different functions to keep your body healthy. Iron, for example, is a component of the proteins hemoglobin and myoglobin, both of which are needed to transport oxygen through your body.

Amino Acids

Your body needs a continuous supply of amino acids to make new proteins. You are able to make some of them while others -- essential amino acids -- are available from foods. One medium corn gives you most of them, providing an amino acid supply sufficient to make 7 percent of the recommended daily intake for protein.

Dietary Fiber

Dietary fiber is a form of carbohydrate that your body cannot digest. The roughage keeps your bowels regular and it helps to maintain glucose and cholesterol at normal levels. One ear of whole corn kernels provides 8 percent of the recommended intake for dietary fiber.

Additional Details

Corn is a cholesterol-free food that provides 2 percent of the recommended daily intake for fat in one medium ear. The serving also gives you 88 calories, an energy supply that takes 19 minutes of moderate walking to burn.