Comparing Nutrients in 14 ounces Whole Blue Corn Flour VS Whole White Corn Flour

Macros Ratio

	Protein	Fat	Carbs
Whole Blue Corn Flour	9%	12%	79%
Whole White Corn Flour	7%	9%	84%

Macro Nutrients

	Whole Blue Corn Flour	Whole White Corn Flour	Recommended Dietary Allowance
Energy	50% 1445kcal	49.4% 1433kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.2g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	NA	6.73% 2.16g	32g per day for Men 19-50 years
Omega 3	NA	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	NA	40% 6.77g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	226% 293g	235% 305g	130g per day for Men 19-50 years
Sugars	NA	3.5% 2.54g	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	87.7% 33.3g	76.2% 29g	38g per day for Men 19-50 years
Protein	62% 34.7g	49% 27.5g	56g per day for Men 19-50 years

Vitamins

	Whole Blue Corn Flour	Whole White Corn Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	81.4% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.2% 0.91mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.5% 10.3mg	47% 7.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	143% 1.87mg	113% 1.47mg	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	NA	25% 99μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Blue Corn Flour	Whole White Corn Flour	Recommended Dietary Allowance
Calcium	2% 20mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	101% 0.91mg	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	86.3% 6.9mg	118% 9.45mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	88% 369mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	79.4% 1.83mg	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	149% 1044mg	154% 1080mg	700mg per day for Men 19-50 years
Potassium	44.5% 1512mg	36.8% 1250mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	111% 61μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	62.4% 6.87mg	11mg per day for Men 19-50 years
Water	1.16% 43g	1.17% 43.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Whole Blue Corn Flour vs Whole White Corn Flour:

• Whole-grain Blue Corn Flour has 2.9 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.3 times more Vitamin B6 than Whole-grain White Corn Flour.
• While Whole-grain White Corn Flour contains 1.5 times more Vitamin B1 than Whole-grain Blue Corn Flour.
• Both Whole-grain Blue Corn Flour and Whole-grain White Corn Flour have similar amounts of Vitamin B5 per 14 oz.

Comparing minerals per 14 ounces for Whole Blue Corn Flour vs Whole White Corn Flour:

• Whole-grain Blue Corn Flour has 1.2 times more Potassium and 1.3 times more Zinc than Whole-grain White Corn Flour.
• While Whole-grain White Corn Flour contains 1.5 times more Copper, 1.4 times more Iron and 7 times more Selenium than Whole-grain Blue Corn Flour.
• Both Whole-grain Blue Corn Flour and Whole-grain White Corn Flour have similar amounts of Magnesium, Manganese and Phosphorus per 14 oz.
• Both Whole-grain Blue Corn Flour as well as Whole-grain White Corn Flour have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Whole-grain Blue Corn Flour has 1.3 times more Fat and 1.3 times more Protein than Whole-grain White Corn Flour.
• Both Whole-grain Blue Corn Flour and Whole-grain White Corn Flour have similar amounts of Energy, Carbohydrate and Fiber per 14 oz.
• Both Whole-grain Blue Corn Flour as well as Whole-grain White Corn Flour have insufficient amounts of Glucose and Sucrose in 14 oz.