Comparing Nutrients in 14 ounces Corn VS Whole Yellow Corn Flour

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Whole Yellow Corn Flour	7%	9%	84%

Macro Nutrients

	Corn	Whole Yellow Corn Flour	Recommended Dietary Allowance
Energy	50% 1449kcal	49.4% 1433kcal	2900kcal per day for Men 19-50 years
Fat	19.4% 19g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	8.27% 2.65g	6.73% 2.16g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	49% 8.32g	40% 6.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	235% 305g	130g per day for Men 19-50 years
Sugars	3.5% 2.54g	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	76.2% 29g	76.2% 29g	38g per day for Men 19-50 years
Protein	66.8% 37.4g	49% 27.5g	56g per day for Men 19-50 years

Vitamins

	Corn	Whole Yellow Corn Flour	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.53mg	81.4% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	47% 7.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	190% 2.47mg	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	19% 75.4μg	25% 99μg	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	13% 1.94mg	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Whole Yellow Corn Flour	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	138% 1.25mg	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	134% 10.8mg	118% 9.45mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	88% 369mg	420mg per day for Men 19-50 years
Manganese	83.7% 1.92mg	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	119% 833mg	154% 1080mg	700mg per day for Men 19-50 years
Potassium	33.5% 1139mg	36.8% 1250mg	3400mg per day for Men 19-50 years
Selenium	112% 61.5μg	111% 61μg	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	62.4% 6.87mg	11mg per day for Men 19-50 years
Water	1.1% 41g	1.17% 43.3g	3700g per day for Men 19-50 years

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

• Yellow Corn Grain has 1.6 times more Vitamin B1, 2.5 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.7 times more Vitamin B6 than Whole-grain Yellow Corn Flour.
• While Whole-grain Yellow Corn Flour contains 1.6 times more Vitamin B5 and 1.3 times more Vitamin B9 than Yellow Corn Grain .
• Both Yellow Corn Grain and Whole-grain Yellow Corn Flour have similar amounts of Vitamin A and Vitamin E per 14 oz.
• Both Yellow Corn Grain as well as Whole-grain Yellow Corn Flour have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Corn vs Whole Yellow Corn Flour:

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

Comparison of macro-nutrients per 14 ounces:

• Yellow Corn Grain has 1.2 times more Fat, 1.2 times more Saturated Fat, 1.2 times more Omega 3, 1.2 times more Omega 6 and 1.4 times more Protein than Whole-grain Yellow Corn Flour.
• Both Yellow Corn Grain and Whole-grain Yellow Corn Flour have similar amounts of Energy, Carbohydrate and Fiber per 14 oz.
• Both Yellow Corn Grain as well as Whole-grain Yellow Corn Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.