Comparing Nutrients in 100 calories Whole Blue Corn Flour VS Whole White Corn Flour

Weight per 100 calories

• Whole Blue Corn Flour: 27.5g
• Whole White Corn Flour: 27.7g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Whole Blue Corn Flour or Whole White Corn Flour?

Macros Ratio

	Protein	Fat	Carbs
Whole Blue Corn Flour	9%	12%	79%
Whole White Corn Flour	7%	9%	84%

Macro Nutrients

	Whole Blue Corn Flour	Whole White Corn Flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	NA	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	0.92% 0.015g	1.6g per day for Men 19-50 years
Omega 6	NA	2.78% 0.47g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.6% 20.3g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	NA	0.24% 0.18g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.07% 2.3g	5.32% 2.02g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	3.43% 1.9g	56g per day for Men 19-50 years

Vitamins

	Whole Blue Corn Flour	Whole White Corn Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.66% 0.044mg	5.68% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.86% 0.063mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.46% 0.71mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.02% 0.15mg	3.65% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.93% 0.13mg	7.9% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	1.73% 6.93μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.78% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.069% 0.083μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Blue Corn Flour	Whole White Corn Flour	Recommended Dietary Allowance
Calcium	0.14% 1.37mg	0.19% 1.94mg	1000mg per day for Men 19-50 years
Copper	4.7% 0.042mg	7.08% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	5.98% 0.48mg	8.24% 0.66mg	8mg per day for Men 19-50 years
Magnesium	7.2% 30.2mg	6.13% 25.8mg	420mg per day for Men 19-50 years
Manganese	6.45% 0.15mg	5.54% 0.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10.3% 72.3mg	10.8% 75.3mg	700mg per day for Men 19-50 years
Potassium	3.08% 105mg	2.57% 87.3mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	7.76% 4.27μg	55μg per day for Men 19-50 years
Sodium	0.092% 1.37mg	0.092% 1.4mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	4.36% 0.48mg	11mg per day for Men 19-50 years
Water	0.08% 2.98g	0.082% 3.02g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Whole Blue Corn Flour vs Whole White Corn Flour:

• Whole-grain Blue Corn Flour has 2.9 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.3 times more Vitamin B6 than Whole-grain White Corn Flour.
• While Whole-grain White Corn Flour contains 1.6 times more Vitamin B1 than Whole-grain Blue Corn Flour.
• Both Whole-grain Blue Corn Flour and Whole-grain White Corn Flour have similar amounts of Vitamin B5 per 100 kcal.

Comparing minerals per 100 calories for Whole Blue Corn Flour vs Whole White Corn Flour:

• Whole-grain Blue Corn Flour has 1.3 times more Zinc than Whole-grain White Corn Flour.
• While Whole-grain White Corn Flour contains 1.5 times more Copper, 1.4 times more Iron and 7.1 times more Selenium than Whole-grain Blue Corn Flour.
• Both Whole-grain Blue Corn Flour and Whole-grain White Corn Flour have similar amounts of Magnesium, Manganese, Phosphorus and Potassium per 100 kcal.
• Both Whole-grain Blue Corn Flour as well as Whole-grain White Corn Flour have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Whole-grain Blue Corn Flour has 1.3 times more Fat and 1.3 times more Protein than Whole-grain White Corn Flour.
• Both Whole-grain Blue Corn Flour and Whole-grain White Corn Flour have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
• Both Whole-grain Blue Corn Flour as well as Whole-grain White Corn Flour have insufficient amounts of Glucose and Sucrose in 100 kcal.