Comparing Nutrients in 100 calories Corn VS Cornmeal, yellow, self-rising, bolted, plain, enriched

Weight per 100 calories

• Corn: 27.4g
• Cornmeal, yellow, 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 - Corn or Cornmeal, yellow, self-rising, bolted, plain, enriched?

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Cornmeal, yellow, self-rising, bolted, plain, enriched	10%	9%	81%

Macro Nutrients

	Corn	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	1.05% 1g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.88% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3.38% 0.57g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.3g	16% 21g	130g per day for Men 19-50 years
Sugars	0.24% 0.18g	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	5.26% 2g	5.28% 2g	38g per day for Men 19-50 years
Protein	4.6% 2.6g	4.43% 2.48g	56g per day for Men 19-50 years

Vitamins

	Corn	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.77% 6.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.8% 0.11mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.24% 0.055mg	9.2% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	9.9% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.32% 0.12mg	2.54% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	1.3% 5.2μg	17.4% 69.8μg	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	0.89% 0.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.068% 0.082μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Calcium	0.19% 1.9mg	11% 108mg	1000mg per day for Men 19-50 years
Copper	9.56% 0.086mg	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	9.3% 0.74mg	21.6% 1.72mg	8mg per day for Men 19-50 years
Magnesium	8.3% 34.8mg	6.13% 25.7mg	420mg per day for Men 19-50 years
Manganese	5.78% 0.13mg	6.5% 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	34.4% 241mg	700mg per day for Men 19-50 years
Potassium	2.3% 78.6mg	2.25% 76.3mg	3400mg per day for Men 19-50 years
Selenium	7.72% 4.25μg	NA	55μg per day for Men 19-50 years
Sodium	0.64% 9.6mg	25% 373mg	1500mg per day for Men 19-50 years
Zinc	5.5% 0.61mg	5.44% 0.6mg	11mg per day for Men 19-50 years
Water	0.077% 2.84g	0.1% 3.77g	3700g per day for Men 19-50 years

Corn VS Cornmeal, Yellow, Self-rising, Bolted, Plain, Enriched Nutrients Per 100 Kcal

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

Lets compare vitamin content per 100 calories of Corn vs Cornmeal, yellow, self-rising, bolted, plain, enriched:

• 100 kcal of Cornmeal, yellow, self-rising, bolted, plain, enriched contain 1.9 times more Vitamin B1, 2.2 times more Vitamin B2, 1.6 times more Vitamin B3 and 13.4 times more Vitamin B9 than Yellow Corn Grain .
• Both Corn and Cornmeal, yellow, self-rising, bolted, plain, enriched provide similar amounts of Vitamin B5 and Vitamin B6 per 100 calories.
• 100 calories of Corn have insufficient amounts of Vitamin B9
• Both Yellow Corn Grain as well as Cornmeal, yellow, self-rising, bolted, plain, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Corn vs Cornmeal, yellow, self-rising, bolted, plain, enriched:

• 100 calories of Corn have 1.9 times more Copper and 1.4 times more Magnesium than Cornmeal, yellow, self-rising, bolted, plain, enriched.
• While 100 kcal of Cornmeal, yellow, self-rising, bolted, plain, enriched contain 56.4 times more Calcium, 2.3 times more Iron, 4.2 times more Phosphorus and 38.9 times more Sodium than Yellow Corn Grain .
• Both Corn and Cornmeal, yellow, self-rising, bolted, plain, enriched contain similar levels of Manganese, Potassium and Zinc per 100 calories.
• 100 calories of Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Corn have 1.3 times more Omega 6 than Cornmeal, yellow, self-rising, bolted, plain, enriched.
• Both Corn and Cornmeal, yellow, self-rising, bolted, plain, enriched offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 calories.
• Both Yellow Corn Grain as well as Cornmeal, yellow, self-rising, bolted, plain, enriched provide inadequate amounts of Omega 3 in 100 calories.