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

Weight per 100 calories

• Cornmeal: 27.6g
• Cornmeal, yellow, self-rising, bolted, plain, enriched: 30g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cornmeal	9%	9%	82%
Cornmeal, yellow, self-rising, bolted, plain, enriched	10%	9%	81%

Macro Nutrients

	Cornmeal	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	1.02% 0.99g	1.05% 1g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0.88% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	16.3% 21.2g	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	5.3% 2g	5.28% 2g	38g per day for Men 19-50 years
Protein	4% 2.24g	4.43% 2.48g	56g per day for Men 19-50 years

Vitamins

	Cornmeal	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Vitamin A	0.34% 3.04μg	0.77% 6.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.86% 0.11mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	9.2% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.27% 1mg	9.9% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.35% 0.12mg	2.54% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.46% 0.084mg	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	1.73% 6.9μg	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	0.77% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.069% 0.083μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Calcium	0.17% 1.66mg	11% 108mg	1000mg per day for Men 19-50 years
Copper	5.92% 0.053mg	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	12% 0.95mg	21.6% 1.72mg	8mg per day for Men 19-50 years
Magnesium	8.35% 35mg	6.13% 25.7mg	420mg per day for Men 19-50 years
Manganese	6% 0.14mg	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	9.5% 66.6mg	34.4% 241mg	700mg per day for Men 19-50 years
Potassium	2.33% 79.3mg	2.25% 76.3mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.64% 9.67mg	25% 373mg	1500mg per day for Men 19-50 years
Zinc	4.57% 0.5mg	5.44% 0.6mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	0.1% 3.77g	3700g per day for Men 19-50 years

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

• Cornmeal, yellow, self-rising, bolted, plain, enriched contains 1.9 times more Vitamin B1, 2.2 times more Vitamin B2, 1.6 times more Vitamin B3, 1.9 times more Vitamin B6 and 10.1 times more Vitamin B9 than Whole-grain Yellow Cornmeal.
• Both Whole-grain Yellow Cornmeal and Cornmeal, yellow, self-rising, bolted, plain, enriched have similar amounts of Vitamin B5 per 100 kcal.
• Both Whole-grain Yellow Cornmeal 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 kcal.

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

• Whole-grain Yellow Cornmeal has 1.4 times more Magnesium than Cornmeal, yellow, self-rising, bolted, plain, enriched.
• While Cornmeal, yellow, self-rising, bolted, plain, enriched contains 65.2 times more Calcium, 1.8 times more Iron, 3.6 times more Phosphorus and 38.6 times more Sodium than Whole-grain Yellow Cornmeal.
• Both Whole-grain Yellow Cornmeal and Cornmeal, yellow, self-rising, bolted, plain, enriched have similar amounts of Copper, Manganese, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Whole-grain Yellow Cornmeal and Cornmeal, yellow, self-rising, bolted, plain, enriched have similar amounts of macro-nutrients per 100 kcal
• Both Whole-grain Yellow Cornmeal and Cornmeal, yellow, self-rising, bolted, plain, enriched have similar amounts of Energy, Fat, Omega 6, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Whole-grain Yellow Cornmeal as well as Cornmeal, yellow, self-rising, bolted, plain, enriched have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.