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

Weight per 100 calories

• White Corn: 27.4g
• Whole Blue Corn Flour: 27.5g

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

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

Macros Ratio

	Protein	Fat	Carbs
White Corn	10%	11%	79%
Whole Blue Corn Flour	9%	12%	79%

Macro Nutrients

	White Corn	Whole Blue Corn Flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	NA	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	3.38% 0.57g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.3g	15.6% 20.3g	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	NA	6.07% 2.3g	38g per day for Men 19-50 years
Protein	4.6% 2.6g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	White Corn	Whole Blue Corn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.8% 0.11mg	3.66% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.24% 0.055mg	4.86% 0.063mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	4.46% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.32% 0.12mg	3.02% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	9.93% 0.13mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	White Corn	Whole Blue Corn Flour	Recommended Dietary Allowance
Calcium	0.19% 1.9mg	0.14% 1.37mg	1000mg per day for Men 19-50 years
Copper	9.56% 0.086mg	4.7% 0.042mg	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	9.3% 0.74mg	5.98% 0.48mg	8mg per day for Men 19-50 years
Magnesium	8.3% 34.8mg	7.2% 30.2mg	420mg per day for Men 19-50 years
Manganese	5.78% 0.13mg	6.45% 0.15mg	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	8.2% 57.5mg	10.3% 72.3mg	700mg per day for Men 19-50 years
Potassium	2.3% 78.6mg	3.08% 105mg	3400mg per day for Men 19-50 years
Selenium	7.72% 4.25μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.6mg	0.092% 1.37mg	1500mg per day for Men 19-50 years
Zinc	5.5% 0.61mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	0.077% 2.84g	0.08% 2.98g	3700g per day for Men 19-50 years

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

• White Corn Grain has 2.4 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.3 times more Vitamin B6 than Whole-grain Blue Corn Flour.
• While Whole-grain Blue Corn Flour contains 1.3 times more Vitamin B5 than White Corn Grain.
• Both White Corn Grain and Whole-grain Blue Corn Flour have similar amounts of Vitamin B2 per 100 kcal.

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

• White Corn Grain has 2 times more Copper, 1.6 times more Iron and 7 times more Selenium than Whole-grain Blue Corn Flour.
• While Whole-grain Blue Corn Flour contains 1.3 times more Phosphorus and 1.3 times more Potassium than White Corn Grain.
• Both White Corn Grain and Whole-grain Blue Corn Flour have similar amounts of Magnesium, Manganese and Zinc per 100 kcal.
• Both White Corn Grain as well as Whole-grain Blue Corn Flour have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both White Corn Grain and Whole-grain Blue Corn Flour have similar amounts of macro-nutrients per 100 kcal
• Both White Corn Grain and Whole-grain Blue Corn Flour have similar amounts of Energy, Fat, Carbohydrate and Protein per 100 kcal.
• Both White Corn Grain as well as Whole-grain Blue Corn Flour have insufficient amounts of Glucose and Sucrose in 100 kcal.