Comparing Nutrients in 100 calories Whole Blue Corn Flour VS Cornmeal, white, self-rising, bolted, plain, enriched

Weight per 100 calories

• Whole Blue Corn Flour: 27.5g
• Cornmeal, white, self-rising, bolted, plain, enriched: 30g

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

Discover which food has more nutrients per 100 calories - Whole Blue Corn Flour or Cornmeal, white, self-rising, bolted, plain, enriched?

Macros Ratio

	Protein	Fat	Carbs
Whole Blue Corn Flour	9%	12%	79%
Cornmeal, white, self-rising, bolted, plain, enriched	10%	9%	81%

Macro Nutrients

	Whole Blue Corn Flour	Cornmeal, white, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.05% 1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	0.88% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	2.65% 0.45g	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% 21g	130g per day for Men 19-50 years
Sugars	NA	NA	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	5.28% 2g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	4.43% 2.48g	56g per day for Men 19-50 years

Vitamins

	Whole Blue Corn Flour	Cornmeal, white, self-rising, bolted, plain, enriched	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	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.86% 0.063mg	9.2% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.46% 0.71mg	9.9% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.02% 0.15mg	2.54% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.93% 0.13mg	12.4% 0.16mg	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	17.4% 69.8μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Blue Corn Flour	Cornmeal, white, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Calcium	0.14% 1.37mg	11% 108mg	1000mg per day for Men 19-50 years
Copper	4.7% 0.042mg	5% 0.045mg	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	21.6% 1.72mg	8mg per day for Men 19-50 years
Magnesium	7.2% 30.2mg	6.13% 25.7mg	420mg per day for Men 19-50 years
Manganese	6.45% 0.15mg	NA	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	34.4% 241mg	700mg per day for Men 19-50 years
Potassium	3.08% 105mg	2.25% 76.3mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.092% 1.37mg	25% 373mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	5.44% 0.6mg	11mg per day for Men 19-50 years
Water	0.08% 2.98g	0.1% 3.77g	3700g per day for Men 19-50 years

Whole Blue Corn Flour VS Cornmeal, White, Self-rising, Bolted, Plain, Enriched Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Whole Blue Corn Flour or Cornmeal, white, self-rising, bolted, plain, enriched?

Lets compare vitamin content per 100 calories of Whole Blue Corn Flour vs Cornmeal, white, self-rising, bolted, plain, enriched:

• 100 kcal of Cornmeal, white, self-rising, bolted, plain, enriched contain 4.5 times more Vitamin B1, 1.9 times more Vitamin B2, 2.2 times more Vitamin B3 and 1.3 times more Vitamin B6 than Whole-grain Blue Corn Flour.
• Both Whole Blue Corn Flour and Cornmeal, white, self-rising, bolted, plain, enriched provide similar amounts of Vitamin B5 per 100 calories.

Comparing minerals per 100 calories for Whole Blue Corn Flour vs Cornmeal, white, self-rising, bolted, plain, enriched:

• 100 calories of Whole Blue Corn Flour have 1.4 times more Potassium than Cornmeal, white, self-rising, bolted, plain, enriched.
• While 100 kcal of Cornmeal, white, self-rising, bolted, plain, enriched contain 78.7 times more Calcium, 3.6 times more Iron, 3.3 times more Phosphorus and 271.8 times more Sodium than Whole-grain Blue Corn Flour.
• Both Whole Blue Corn Flour and Cornmeal, white, self-rising, bolted, plain, enriched contain similar levels of Copper, Magnesium and Zinc per 100 calories.
• 100 calories of Whole Blue Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• Both Whole-grain Blue Corn Flour and Cornmeal, white, self-rising, bolted, plain, enriched have similar amounts of macro-nutrients per 100 kcal
• Both Whole Blue Corn Flour and Cornmeal, white, self-rising, bolted, plain, enriched offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 calories.