Comparing Nutrients in 14 ounces White Degermed Cornmeal VS Enriched Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
White Degermed Cornmeal	8%	4%	88%
Enriched Wheat Flour	12%	2%	86%

Macro Nutrients

	White Degermed Cornmeal	Enriched Wheat Flour	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	1.48% 1.07g	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 Degermed Cornmeal	Enriched Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	260% 3.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	151% 1.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	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	29.8% 119μg	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	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Degermed Cornmeal	Enriched Wheat Flour	Recommended Dietary Allowance
Calcium	1.2% 12mg	5.95% 59.5mg	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	54.6% 4.37mg	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	244% 110μg	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	245% 135μg	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 Degermed Cornmeal VS Enriched Wheat Flour per 14 oz

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

Lets compare vitamin content per 14 ounces of White Degermed Cornmeal vs Enriched Wheat Flour:

• 14 ounces of White Degermed Cornmeal have 4.1 times more Vitamin B6 than Enriched Wheat Flour.
• While 14 oz of Unbleached Enriched All-purpose White Wheat Flour contain 5.6 times more Vitamin B1, 9.9 times more Vitamin B2, 5.9 times more Vitamin B3, 1.8 times more Vitamin B5 and 6.1 times more Vitamin B9 than White Unenriched Degermed Cornmeal.
• Both White Unenriched Degermed Cornmeal as well as Unbleached Enriched All-purpose White Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for White Degermed Cornmeal vs Enriched Wheat Flour:

• 14 ounces of White Degermed Cornmeal have 1.5 times more Magnesium and 1.3 times more Potassium than Enriched Wheat Flour.
• While 14 oz of Unbleached Enriched All-purpose White Wheat Flour contain 1.9 times more Copper, 4.2 times more Iron, 3.9 times more Manganese and 3.2 times more Selenium than White Unenriched Degermed Cornmeal.
• Both White Degermed Cornmeal and Enriched Wheat Flour contain similar levels of Phosphorus and Zinc per 14 ounces.
• Both White Unenriched Degermed Cornmeal as well as Unbleached Enriched All-purpose White Wheat Flour lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of White Degermed Cornmeal have 2.1 times more Omega 6, 6 times more Sugars and 1.4 times more Fiber than Enriched Wheat Flour.
• While 14 oz of Unbleached Enriched All-purpose White Wheat Flour contain 1.5 times more Protein than White Unenriched Degermed Cornmeal.
• Both White Degermed Cornmeal and Enriched Wheat Flour offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• Both White Unenriched Degermed Cornmeal as well as Unbleached Enriched All-purpose White Wheat Flour provide inadequate amounts of Omega 3 in 14 ounces.