Comparing Nutrients in 100 calories Cornmeal, white, self-rising, bolted, plain, enriched VS White Enriched Degermed Cornmeal

Weight per 100 calories

• Cornmeal, white, self-rising, bolted, plain, enriched: 30g
• White Enriched Degermed Cornmeal: 27g

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

Discover which food has more nutrients per 100 calories - Cornmeal, white, self-rising, bolted, plain, enriched or White Enriched Degermed Cornmeal?

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, white, self-rising, bolted, plain, enriched	10%	9%	81%
White Enriched Degermed Cornmeal	8%	4%	88%

Macro Nutrients

	Cornmeal, white, self-rising, bolted, plain, enriched	White Enriched Degermed Cornmeal	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.05% 1g	0.49% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.19% 0.059g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	0.34% 0.005g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	NA	0.6% 0.44g	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	0.063% 0.046g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 0.18g	g per day for Men 19-50 years
Fiber	5.28% 2g	2.77% 1.05g	38g per day for Men 19-50 years
Protein	4.43% 2.48g	3.43% 1.92g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, white, self-rising, bolted, plain, enriched	White Enriched Degermed Cornmeal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.2% 0.12mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.9% 1.6mg	8.4% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.54% 0.13mg	1.3% 0.065mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	3.8% 0.049mg	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	17.4% 69.8μg	14% 56.5μg	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	NA	0.22% 0.032mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, white, self-rising, bolted, plain, enriched	White Enriched Degermed Cornmeal	Recommended Dietary Allowance
Calcium	11% 108mg	0.081% 0.81mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	2.3% 0.021mg	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	21.6% 1.72mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	6.13% 25.7mg	2.06% 8.65mg	420mg per day for Men 19-50 years
Manganese	NA	2.04% 0.047mg	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	34.4% 241mg	3.82% 26.8mg	700mg per day for Men 19-50 years
Potassium	2.25% 76.3mg	1.13% 38.4mg	3400mg per day for Men 19-50 years
Selenium	NA	5.16% 2.84μg	55μg per day for Men 19-50 years
Sodium	25% 373mg	0.13% 1.9mg	1500mg per day for Men 19-50 years
Zinc	5.44% 0.6mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	0.1% 3.77g	0.082% 3.02g	3700g per day for Men 19-50 years

Cornmeal, White, Self-rising, Bolted, Plain, Enriched VS White Enriched Degermed Cornmeal Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cornmeal, white, self-rising, bolted, plain, enriched or White Enriched Degermed Cornmeal?

Lets compare vitamin content per 100 calories of Cornmeal, white, self-rising, bolted, plain, enriched vs White Enriched Degermed Cornmeal:

• 100 calories of Cornmeal, white, self-rising, bolted, plain, enriched have 1.3 times more Vitamin B1, 2 times more Vitamin B5, 3.3 times more Vitamin B6 and 1.2 times more Vitamin B9 than White Enriched Degermed Cornmeal.
• Both Cornmeal, white, self-rising, bolted, plain, enriched and White Enriched Degermed Cornmeal provide similar amounts of Vitamin B2 and Vitamin B3 per 100 calories.
• 100 calories of White Enriched Degermed Cornmeal have insufficient amounts of Vitamin B5
• Both Cornmeal, white, self-rising, bolted, plain, enriched as well as White Enriched Degermed Cornmeal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cornmeal, white, self-rising, bolted, plain, enriched vs White Enriched Degermed Cornmeal:

• 100 calories of Cornmeal, white, self-rising, bolted, plain, enriched have 133.3 times more Calcium, 2.2 times more Copper, 1.5 times more Iron, 3 times more Magnesium, 9 times more Phosphorus, 2 times more Potassium, 197.3 times more Sodium and 3.4 times more Zinc than White Enriched Degermed Cornmeal.
• 100 calories of White Enriched Degermed Cornmeal lack sufficient amounts of Calcium, Potassium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cornmeal, white, self-rising, bolted, plain, enriched have 2.1 times more Omega 6, 1.9 times more Fiber and 1.3 times more Protein than White Enriched Degermed Cornmeal.
• Both Cornmeal, white, self-rising, bolted, plain, enriched and White Enriched Degermed Cornmeal offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of White Enriched Degermed Cornmeal provide inadequate amounts of Omega 6
• Both Cornmeal, white, self-rising, bolted, plain, enriched as well as White Enriched Degermed Cornmeal provide inadequate amounts of Omega 3 in 100 calories.