Comparing Nutrients in 100 calories White Degermed Cornmeal VS Enriched Wheat Flour

Weight per 100 calories

• White Degermed Cornmeal: 27g
• Enriched Wheat Flour: 27.5g

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

Discover which food has more nutrients per 100 calories - White Degermed Cornmeal or Enriched Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
White Degermed Cornmeal	8%	4%	88%
Enriched Wheat Flour	12%	2%	86%

Macro Nutrients

	White Degermed Cornmeal	Enriched Wheat Flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.47g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.059g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	0.34% 0.005g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.5% 21.5g	16% 21g	130g per day for Men 19-50 years
Sugars	0.6% 0.44g	0.1% 0.074g	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	0.063% 0.046g	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	% 0.15g	NA	g per day for Men 19-50 years
Sucrose	% 0.18g	NA	g per day for Men 19-50 years
Fiber	2.77% 1.05g	1.95% 0.74g	38g per day for Men 19-50 years
Protein	3.43% 1.92g	5.07% 2.84g	56g per day for Men 19-50 years

Vitamins

	White Degermed Cornmeal	Enriched Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.15% 0.038mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.04% 0.014mg	10.4% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.3% 0.065mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.049mg	0.93% 0.012mg	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	2.03% 8.1μg	12.6% 50.3μg	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	0.22% 0.032mg	0.42% 0.063mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.069% 0.082μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Degermed Cornmeal	Enriched Wheat Flour	Recommended Dietary Allowance
Calcium	0.081% 0.81mg	0.41% 4.12mg	1000mg per day for Men 19-50 years
Copper	2.3% 0.021mg	4.4% 0.04mg	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	3.7% 0.3mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	2.06% 8.65mg	1.44% 6.04mg	420mg per day for Men 19-50 years
Manganese	2.04% 0.047mg	8.15% 0.19mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	17% 7.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.82% 26.8mg	4.24% 29.7mg	700mg per day for Men 19-50 years
Potassium	1.13% 38.4mg	0.86% 29.4mg	3400mg per day for Men 19-50 years
Selenium	5.16% 2.84μg	17% 9.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 1.9mg	0.037% 0.55mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	1.75% 0.19mg	11mg per day for Men 19-50 years
Water	0.082% 3.02g	0.089% 3.27g	3700g per day for Men 19-50 years

White Degermed Cornmeal VS Enriched Wheat Flour Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - White Degermed Cornmeal or Enriched Wheat Flour?

Lets compare vitamin content per 100 calories of White Degermed Cornmeal vs Enriched Wheat Flour:

• 100 calories of White Degermed Cornmeal have 4.1 times more Vitamin B6 than Enriched Wheat Flour.
• While 100 kcal of Unbleached Enriched All-purpose White Wheat Flour contain 5.7 times more Vitamin B1, 10 times more Vitamin B2, 6 times more Vitamin B3, 1.9 times more Vitamin B5 and 6.2 times more Vitamin B9 than White Unenriched Degermed Cornmeal.
• 100 calories of White Degermed Cornmeal have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• 100 calories of Enriched Wheat Flour have insufficient amounts of Vitamin B6
• Both White Unenriched Degermed Cornmeal as well as Unbleached Enriched All-purpose White Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for White Degermed Cornmeal vs Enriched Wheat Flour:

• 100 calories of White Degermed Cornmeal have 1.4 times more Magnesium than Enriched Wheat Flour.
• While 100 kcal of Unbleached Enriched All-purpose White Wheat Flour contain 1.9 times more Copper, 4.3 times more Iron, 4 times more Manganese and 3.3 times more Selenium than White Unenriched Degermed Cornmeal.
• Both White Degermed Cornmeal and Enriched Wheat Flour contain similar levels of Phosphorus per 100 calories.
• 100 calories of Enriched Wheat Flour lack sufficient amounts of Magnesium
• Both White Unenriched Degermed Cornmeal as well as Unbleached Enriched All-purpose White Wheat Flour lack sufficient amounts of Calcium, Potassium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of White Degermed Cornmeal have 1.4 times more Fiber than Enriched Wheat Flour.
• While 100 kcal of Unbleached Enriched All-purpose White Wheat Flour contain 1.5 times more Protein than White Unenriched Degermed Cornmeal.
• Both White Degermed Cornmeal and Enriched Wheat Flour offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Enriched Wheat Flour provide inadequate amounts of Fiber
• Both White Unenriched Degermed Cornmeal as well as Unbleached Enriched All-purpose White Wheat Flour provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.