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

Macros Ratio

	Protein	Fat	Carbs
Whole Blue Corn Flour	9%	12%	79%
White Cornmeal	9%	9%	82%

Macro Nutrients

	Whole Blue Corn Flour	White Cornmeal	Recommended Dietary Allowance
Energy	50% 1445kcal	49.5% 1437kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.2g	14.7% 14.2g	97g per day for Men 19-50 years
Saturated Fat	NA	6.26% 2g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	37% 6.3g	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	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Whole Blue Corn Flour	White Cornmeal	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	127% 1.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.2% 0.91mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.5% 10.3mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	143% 1.87mg	93% 1.2mg	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	White Cornmeal	Recommended Dietary Allowance
Calcium	2% 20mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	85% 0.77mg	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	171% 13.7mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	86% 1.98mg	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	137% 957mg	700mg per day for Men 19-50 years
Potassium	44.5% 1512mg	33.5% 1139mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	112% 61.5μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	65.7% 7.22mg	11mg per day for Men 19-50 years
Water	1.16% 43g	1.1% 40.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Blue Corn Flour VS White Cornmeal per 14 oz

Compare the macro and micronutrient content in 14 oz of Whole Blue Corn Flour versus 14 oz of White Cornmeal to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Whole Blue Corn Flour have 1.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than White Cornmeal.
• While 14 oz of Whole-grain White Cornmeal contain 2.4 times more Vitamin B1 and 1.4 times more Vitamin B3 than Whole-grain Blue Corn Flour.
• Both Whole Blue Corn Flour and White Cornmeal provide similar amounts of Vitamin B2 per 14 ounces.

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

• 14 ounces of Whole Blue Corn Flour have 1.3 times more Potassium and 1.2 times more Zinc than White Cornmeal.
• While 14 oz of Whole-grain White Cornmeal contain 1.3 times more Copper, 2 times more Iron, 7 times more Selenium and 7 times more Sodium than Whole-grain Blue Corn Flour.
• Both Whole Blue Corn Flour and White Cornmeal contain similar levels of Magnesium, Manganese and Phosphorus per 14 ounces.
• Both Whole-grain Blue Corn Flour as well as Whole-grain White Cornmeal lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Whole Blue Corn Flour have 1.4 times more Fat than White Cornmeal.
• Both Whole Blue Corn Flour and White Cornmeal offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 14 ounces.