Comparing Nutrients in 14 ounces Cornmeal, white, self-rising, degermed, enriched VS Wheat flour, white, all-purpose, enriched, calcium-fortified

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, white, self-rising, degermed, enriched	10%	4%	86%
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%

Macro Nutrients

	Cornmeal, white, self-rising, degermed, enriched	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Energy	48.6% 1409kcal	50% 1445kcal	2900kcal per day for Men 19-50 years
Fat	7.04% 6.83g	4% 3.9g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	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	16.8% 2.85g	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	228% 297g	233% 303g	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	74% 28g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	59.6% 33.4g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, white, self-rising, degermed, enriched	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	224% 2.7mg	260% 3.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.54mg	151% 1.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	146% 23.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	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	231% 925μg	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	NA	1.6% 0.24mg	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

	Cornmeal, white, self-rising, degermed, enriched	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Calcium	139% 1389mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	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	235% 18.8mg	230% 18.4mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	NA	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	353% 2473mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	357% 5350mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	1.1% 40.4g	1.28% 47.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornmeal, white, self-rising, degermed, enriched VS Wheat flour, white, all-purpose, enriched, calcium-fortified per 14 oz

Compare the macro and micronutrient content in 14 oz of Cornmeal, white, self-rising, degermed, enriched 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 Cornmeal, white, self-rising, degermed, enriched vs Wheat flour, white, all-purpose, enriched, calcium-fortified:

• 14 ounces of Cornmeal, white, self-rising, degermed, enriched have 8.9 times more Vitamin B6 and 1.3 times more Vitamin B9 than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• While 14 oz of Wheat flour, white, all-purpose, enriched, calcium-fortified contain 1.3 times more Vitamin B2 and 1.3 times more Vitamin B3 than Cornmeal, white, self-rising, degermed, enriched.
• Both Cornmeal, white, self-rising, degermed, enriched and Wheat flour, white, all-purpose, enriched, calcium-fortified provide similar amounts of Vitamin B1 per 14 ounces.
• Both Cornmeal, white, self-rising, degermed, enriched as well as Wheat flour, white, all-purpose, enriched, calcium-fortified have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cornmeal, white, self-rising, degermed, enriched vs Wheat flour, white, all-purpose, enriched, calcium-fortified:

• 14 ounces of Cornmeal, white, self-rising, degermed, enriched have 1.4 times more Calcium, 2.2 times more Magnesium, 5.8 times more Phosphorus, 1.6 times more Potassium, 674 times more Sodium and 1.4 times more Zinc than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Cornmeal, white, self-rising, degermed, enriched and Wheat flour, white, all-purpose, enriched, calcium-fortified contain similar levels of Copper and Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cornmeal, white, self-rising, degermed, enriched have 1.8 times more Omega 6 and 2.6 times more Fiber than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Cornmeal, white, self-rising, degermed, enriched and Wheat flour, white, all-purpose, enriched, calcium-fortified offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.
• Both Cornmeal, white, self-rising, degermed, enriched as well as Wheat flour, white, all-purpose, enriched, calcium-fortified provide inadequate amounts of Omega 3 in 14 ounces.