Comparing Nutrients in 14 ounces White Enriched Degermed Cornmeal VS Wheat flour, white, all-purpose, enriched, calcium-fortified

Macros Ratio

	Protein	Fat	Carbs
White Enriched Degermed Cornmeal	8%	4%	88%
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%

Macro Nutrients

	White Enriched Degermed Cornmeal	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Energy	50.6% 1469kcal	50% 1445kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	4% 3.9g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.87g	1.92% 0.62g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	9.13% 1.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	243% 315g	233% 303g	130g per day for Men 19-50 years
Sugars	8.8% 6.4g	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	0.93% 0.67g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 2.7g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	50.4% 28.2g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	White Enriched Degermed Cornmeal	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	182% 2.2mg	260% 3.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.5mg	151% 1.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	146% 23.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.6% 0.72mg	13.4% 0.17mg	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	207% 830μg	182% 726μg	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	3.18% 0.48mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Enriched Degermed Cornmeal	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Calcium	1.2% 12mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	63.5% 0.57mg	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	216% 17.3mg	230% 18.4mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	118% 2.7mg	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	56% 393mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	75.8% 41.7μg	NA	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	1.2% 44.4g	1.28% 47.3g	3700g per day for Men 19-50 years

Nutrient Comparison: White Enriched Degermed Cornmeal VS Wheat flour, white, all-purpose, enriched, calcium-fortified per 14 oz

Compare the macro and micronutrient content in 14 oz of White Enriched Degermed Cornmeal versus 14 oz of Wheat flour, white, all-purpose, enriched, calcium-fortified to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of White Enriched Degermed Cornmeal vs Wheat flour, white, all-purpose, enriched, calcium-fortified:

• 14 ounces of White Enriched Degermed Cornmeal have 4.1 times more Vitamin B6 than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• While 14 oz of Wheat flour, white, all-purpose, enriched, calcium-fortified contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.8 times more Vitamin B5 than White Enriched Degermed Cornmeal.
• Both White Enriched Degermed Cornmeal and Wheat flour, white, all-purpose, enriched, calcium-fortified provide similar amounts of Vitamin B3 and Vitamin B9 per 14 ounces.
• Both White Enriched Degermed Cornmeal as well as Wheat flour, white, all-purpose, enriched, calcium-fortified have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for White Enriched Degermed Cornmeal vs Wheat flour, white, all-purpose, enriched, calcium-fortified:

• 14 ounces of White Enriched Degermed Cornmeal have 1.5 times more Magnesium and 1.3 times more Potassium than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• While 14 oz of Wheat flour, white, all-purpose, enriched, calcium-fortified contain 84 times more Calcium, 1.9 times more Copper and 3.9 times more Manganese than White Enriched Degermed Cornmeal.
• Both White Enriched Degermed Cornmeal and Wheat flour, white, all-purpose, enriched, calcium-fortified contain similar levels of Iron, Phosphorus and Zinc per 14 ounces.
• 14 ounces of White Enriched Degermed Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of White Enriched Degermed Cornmeal have 2.1 times more Omega 6 and 1.4 times more Fiber than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• While 14 oz of Wheat flour, white, all-purpose, enriched, calcium-fortified contain 1.5 times more Protein than White Enriched Degermed Cornmeal.
• Both White Enriched Degermed Cornmeal and Wheat flour, white, all-purpose, enriched, calcium-fortified offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• Both White Enriched Degermed Cornmeal as well as Wheat flour, white, all-purpose, enriched, calcium-fortified provide inadequate amounts of Omega 3 in 14 ounces.