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

Weight per 100 calories

• Whole White Corn Flour: 27.7g
• White Cornmeal: 27.6g

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

Discover which food has more nutrients per 100 calories - Whole White Corn Flour or White Cornmeal?

Macros Ratio

	Protein	Fat	Carbs
Whole White Corn Flour	7%	9%	84%
White Cornmeal	9%	9%	82%

Macro Nutrients

	Whole White Corn Flour	White Cornmeal	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0.92% 0.015g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.78% 0.47g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	0.24% 0.18g	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	5.32% 2.02g	5.3% 2g	38g per day for Men 19-50 years
Protein	3.43% 1.9g	4% 2.24g	56g per day for Men 19-50 years

Vitamins

	Whole White Corn Flour	White Cornmeal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.68% 0.068mg	8.86% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	6.27% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.65% 0.18mg	2.35% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.9% 0.1mg	6.46% 0.084mg	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	1.73% 6.93μg	1.73% 6.9μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.78% 0.12mg	0.77% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.069% 0.083μg	0.069% 0.083μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole White Corn Flour	White Cornmeal	Recommended Dietary Allowance
Calcium	0.19% 1.94mg	0.17% 1.66mg	1000mg per day for Men 19-50 years
Copper	7.08% 0.064mg	5.92% 0.053mg	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	8.24% 0.66mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	6.13% 25.8mg	8.35% 35mg	420mg per day for Men 19-50 years
Manganese	5.54% 0.13mg	6% 0.14mg	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	10.8% 75.3mg	9.5% 66.6mg	700mg per day for Men 19-50 years
Potassium	2.57% 87.3mg	2.33% 79.3mg	3400mg per day for Men 19-50 years
Selenium	7.76% 4.27μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	0.092% 1.4mg	0.64% 9.67mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	4.57% 0.5mg	11mg per day for Men 19-50 years
Water	0.082% 3.02g	0.077% 2.83g	3700g per day for Men 19-50 years

Whole White Corn Flour VS White Cornmeal Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Whole White Corn Flour or White Cornmeal?

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

• 100 calories of Whole White Corn Flour have 1.6 times more Vitamin B5 and 1.2 times more Vitamin B6 than White Cornmeal.
• While 100 kcal of Whole-grain White Cornmeal contain 1.6 times more Vitamin B1, 2.5 times more Vitamin B2 and 1.9 times more Vitamin B3 than Whole-grain White Corn Flour.
• 100 calories of Whole White Corn Flour have insufficient amounts of Vitamin B2
• Both Whole-grain White Corn Flour as well as Whole-grain White Cornmeal have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

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

• 100 kcal of Whole-grain White Cornmeal contain 1.4 times more Iron and 1.4 times more Magnesium than Whole-grain White Corn Flour.
• Both Whole White Corn Flour and White Cornmeal contain similar levels of Copper, Manganese, Phosphorus, Potassium, Selenium and Zinc per 100 calories.
• Both Whole-grain White Corn Flour as well as Whole-grain White Cornmeal lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• Both Whole-grain White Corn Flour and Whole-grain White Cornmeal have similar amounts of macro-nutrients per 100 kcal
• Both Whole White Corn Flour and White Cornmeal offer comparable quantities of Energy, Omega 6, Carbohydrate, Fiber and Protein per 100 calories.
• Both Whole-grain White Corn Flour as well as Whole-grain White Cornmeal provide inadequate amounts of Omega 3 in 100 calories.