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

Macros Ratio

	Protein	Fat	Carbs
White Corn	10%	11%	79%
Whole Blue Corn Flour	9%	12%	79%

Macro Nutrients

	White Corn	Whole Blue Corn Flour	Recommended Dietary Allowance
Energy	50% 1449kcal	50% 1445kcal	2900kcal per day for Men 19-50 years
Fat	19.4% 19g	21% 20.2g	97g per day for Men 19-50 years
Saturated Fat	8.27% 2.65g	NA	32g per day for Men 19-50 years
Omega 3	16% 0.26g	NA	1.6g per day for Men 19-50 years
Omega 6	49% 8.32g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	226% 293g	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	NA	87.7% 33.3g	38g per day for Men 19-50 years
Protein	66.8% 37.4g	62% 34.7g	56g per day for Men 19-50 years

Vitamins

	White Corn	Whole Blue Corn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.53mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	70.2% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	64.5% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	190% 2.47mg	143% 1.87mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	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

	White Corn	Whole Blue Corn Flour	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	138% 1.25mg	68% 0.61mg	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	134% 10.8mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	104% 437mg	420mg per day for Men 19-50 years
Manganese	83.7% 1.92mg	93% 2.14mg	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	119% 833mg	149% 1044mg	700mg per day for Men 19-50 years
Potassium	33.5% 1139mg	44.5% 1512mg	3400mg per day for Men 19-50 years
Selenium	112% 61.5μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	79.7% 8.77mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	1.1% 41g	1.16% 43g	3700g per day for Men 19-50 years

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

• White Corn Grain has 2.4 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.3 times more Vitamin B6 than Whole-grain Blue Corn Flour.
• While Whole-grain Blue Corn Flour contains 1.3 times more Vitamin B5 than White Corn Grain.
• Both White Corn Grain and Whole-grain Blue Corn Flour have similar amounts of Vitamin B2 per 14 oz.

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

• White Corn Grain has 2 times more Copper, 1.6 times more Iron, 7 times more Selenium and 7 times more Sodium than Whole-grain Blue Corn Flour.
• While Whole-grain Blue Corn Flour contains 1.3 times more Phosphorus and 1.3 times more Potassium than White Corn Grain.
• Both White Corn Grain and Whole-grain Blue Corn Flour have similar amounts of Magnesium, Manganese and Zinc per 14 oz.
• Both White Corn Grain as well as Whole-grain Blue Corn Flour have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

Both White Corn Grain and Whole-grain Blue Corn Flour have similar amounts of macro-nutrients per 14 oz
• Both White Corn Grain and Whole-grain Blue Corn Flour have similar amounts of Energy, Fat, Carbohydrate and Protein per 14 oz.
• Both White Corn Grain as well as Whole-grain Blue Corn Flour have insufficient amounts of Glucose and Sucrose in 14 oz.