Comparing Nutrients in 14 ounces White Degermed Cornmeal VS Enriched Bleached 9% Protein White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
White Degermed Cornmeal	8%	4%	88%
Enriched Bleached 9% Protein White Wheat Flour	10%	4%	86%

Macro Nutrients

	White Degermed Cornmeal	Enriched Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Energy	50.6% 1469kcal	50.2% 1457kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	5.85% 5.68g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.87g	4.2% 1.35g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	13.7% 2.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	243% 315g	236% 307g	130g per day for Men 19-50 years
Sugars	8.8% 6.4g	2.96% 2.14g	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	0.16% 0.12g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 1.03g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	NA	38g per day for Men 19-50 years
Protein	50.4% 28.2g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	White Degermed Cornmeal	Enriched Bleached 9% Protein White 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	243% 2.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	148% 23.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.6% 0.72mg	11.3% 0.15mg	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	169% 675μg	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	1.32% 0.2mg	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 Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Calcium	1.2% 12mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	72.8% 0.65mg	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	251% 20mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	108% 2.5mg	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	48% 337mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	75.8% 41.7μg	82.3% 45.2μg	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	34% 3.73mg	11mg per day for Men 19-50 years
Water	1.2% 44.4g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: White Degermed Cornmeal VS Enriched Bleached 9% Protein White Wheat Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of White Degermed Cornmeal versus 14 oz of Enriched Bleached 9% Protein White 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 Bleached 9% Protein White Wheat Flour:

• 14 ounces of White Degermed Cornmeal have 1.3 times more Vitamin B5 and 4.9 times more Vitamin B6 than Enriched Bleached 9% Protein White Wheat Flour.
• While 14 oz of Enriched Bleached 9% Protein White (industrial) Wheat Flour contain 5.3 times more Vitamin B1, 8.9 times more Vitamin B2, 6 times more Vitamin B3 and 5.7 times more Vitamin B9 than White Unenriched Degermed Cornmeal.
• Both White Unenriched Degermed Cornmeal as well as Enriched Bleached 9% Protein White (industrial) 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 Bleached 9% Protein White Wheat Flour:

• 14 ounces of White Degermed Cornmeal have 1.6 times more Magnesium than Enriched Bleached 9% Protein White Wheat Flour.
• While 14 oz of Enriched Bleached 9% Protein White (industrial) Wheat Flour contain 6.7 times more Calcium, 2.2 times more Copper, 4.6 times more Iron, 3.6 times more Manganese and 1.4 times more Zinc than White Unenriched Degermed Cornmeal.
• Both White Degermed Cornmeal and Enriched Bleached 9% Protein White Wheat Flour contain similar levels of Phosphorus, Potassium and Selenium per 14 ounces.
• 14 ounces of White Degermed Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of White Degermed Cornmeal have 1.4 times more Omega 6 and 3 times more Sugars than Enriched Bleached 9% Protein White Wheat Flour.
• While 14 oz of Enriched Bleached 9% Protein White (industrial) Wheat Flour contain 1.3 times more Protein than White Unenriched Degermed Cornmeal.
• Both White Degermed Cornmeal and Enriched Bleached 9% Protein White Wheat Flour offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• Both White Unenriched Degermed Cornmeal as well as Enriched Bleached 9% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 in 14 ounces.