Comparing Nutrients in 100 calories Cornmeal, white, self-rising, degermed, enriched VS Wheat flour, white, all-purpose, enriched, calcium-fortified

Weight per 100 calories

• Cornmeal, white, self-rising, degermed, enriched: 28g
• Wheat flour, white, all-purpose, enriched, calcium-fortified: 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 - Cornmeal, white, self-rising, degermed, enriched or Wheat flour, white, all-purpose, enriched, calcium-fortified?

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, white, self-rising, degermed, enriched	10%	4%	86%
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%

Macro Nutrients

	Cornmeal, white, self-rising, degermed, enriched	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	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	16.2% 21g	16% 21g	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	5.26% 2g	1.95% 0.74g	38g per day for Men 19-50 years
Protein	4.23% 2.37g	5.07% 2.84g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, white, self-rising, degermed, enriched	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	10.4% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.04% 1.3mg	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.45% 0.11mg	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	16.4% 65.6μg	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	NA	0.11% 0.016mg	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

	Cornmeal, white, self-rising, degermed, enriched	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Calcium	9.86% 99mg	6.92% 69.2mg	1000mg per day for Men 19-50 years
Copper	4.07% 0.037mg	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	16.7% 1.33mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	1.44% 6.04mg	420mg per day for Men 19-50 years
Manganese	NA	8.15% 0.19mg	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	25% 175mg	4.24% 29.7mg	700mg per day for Men 19-50 years
Potassium	1.4% 48mg	0.86% 29.4mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	0.037% 0.55mg	1500mg per day for Men 19-50 years
Zinc	2.56% 0.28mg	1.75% 0.19mg	11mg per day for Men 19-50 years
Water	0.077% 2.86g	0.089% 3.27g	3700g per day for Men 19-50 years

Cornmeal, White, Self-rising, Degermed, Enriched VS Wheat Flour, White, All-purpose, Enriched, Calcium-fortified Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cornmeal, white, self-rising, degermed, enriched or Wheat flour, white, all-purpose, enriched, calcium-fortified?

Lets compare vitamin content per 100 calories of Cornmeal, white, self-rising, degermed, enriched vs Wheat flour, white, all-purpose, enriched, calcium-fortified:

• 100 calories of Cornmeal, white, self-rising, degermed, enriched have 9.1 times more Vitamin B6 and 1.3 times more Vitamin B9 than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• While 100 kcal of Wheat flour, white, all-purpose, enriched, calcium-fortified contain 1.3 times more Vitamin B3 than Cornmeal, white, self-rising, degermed, enriched.
• Both Cornmeal, white, self-rising, degermed, enriched and Wheat flour, white, all-purpose, enriched, calcium-fortified provide similar amounts of Vitamin B1 and Vitamin B2 per 100 calories.
• 100 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified have insufficient amounts of Vitamin B6
• Both Cornmeal, white, self-rising, degermed, enriched as well as Wheat flour, white, all-purpose, enriched, calcium-fortified 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, degermed, enriched vs Wheat flour, white, all-purpose, enriched, calcium-fortified:

• 100 calories of Cornmeal, white, self-rising, degermed, enriched have 1.4 times more Calcium, 2.3 times more Magnesium, 5.9 times more Phosphorus, 691.1 times more Sodium and 1.5 times more Zinc than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Cornmeal, white, self-rising, degermed, enriched and Wheat flour, white, all-purpose, enriched, calcium-fortified contain similar levels of Copper and Iron per 100 calories.
• 100 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified lack sufficient amounts of Magnesium and Zinc
• Both Cornmeal, white, self-rising, degermed, enriched as well as Wheat flour, white, all-purpose, enriched, calcium-fortified lack sufficient amounts of Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cornmeal, white, self-rising, degermed, enriched have 2.7 times more Fiber than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Cornmeal, white, self-rising, degermed, enriched and Wheat flour, white, all-purpose, enriched, calcium-fortified offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified provide inadequate amounts of Fiber
• Both Cornmeal, white, self-rising, degermed, enriched as well as Wheat flour, white, all-purpose, enriched, calcium-fortified provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.