Comparing Nutrients in 14 ounces White Cornmeal VS Whole Blue Corn Flour

Macros Ratio

	Protein	Fat	Carbs
White Cornmeal	9%	9%	82%
Whole Blue Corn Flour	9%	12%	79%

Macro Nutrients

	White Cornmeal	Whole Blue Corn Flour	Recommended Dietary Allowance
Energy	49.5% 1437kcal	50% 1445kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.2g	21% 20.2g	97g per day for Men 19-50 years
Saturated Fat	6.26% 2g	NA	32g per day for Men 19-50 years
Omega 3	12% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	235% 305g	226% 293g	130g per day for Men 19-50 years
Sugars	3.5% 2.54g	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	76.2% 29g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	62% 34.7g	56g per day for Men 19-50 years

Vitamins

	White Cornmeal	Whole Blue Corn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.53mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	70.2% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	64.5% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	143% 1.87mg	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	25% 99μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Cornmeal	Whole Blue Corn Flour	Recommended Dietary Allowance
Calcium	2.4% 24mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	85% 0.77mg	68% 0.61mg	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	171% 13.7mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	104% 437mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	93% 2.14mg	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	137% 957mg	149% 1044mg	700mg per day for Men 19-50 years
Potassium	33.5% 1139mg	44.5% 1512mg	3400mg per day for Men 19-50 years
Selenium	112% 61.5μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	65.7% 7.22mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	1.16% 43g	3700g per day for Men 19-50 years

Nutrient Comparison: White Cornmeal VS Whole Blue Corn Flour per 14 oz

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

Lets compare vitamin content per 14 ounces of White Cornmeal vs Whole Blue Corn Flour:

• 14 ounces of White Cornmeal have 2.4 times more Vitamin B1 and 1.4 times more Vitamin B3 than Whole Blue Corn Flour.
• While 14 oz of Whole-grain Blue Corn Flour contain 1.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Whole-grain White Cornmeal.
• Both White Cornmeal and Whole Blue Corn Flour provide similar amounts of Vitamin B2 per 14 ounces.

Comparing minerals per 14 ounces for White Cornmeal vs Whole Blue Corn Flour:

• 14 ounces of White Cornmeal have 1.3 times more Copper, 2 times more Iron, 7 times more Selenium and 7 times more Sodium than Whole Blue Corn Flour.
• While 14 oz of Whole-grain Blue Corn Flour contain 1.3 times more Potassium than Whole-grain White Cornmeal.
• Both White Cornmeal and Whole Blue Corn Flour contain similar levels of Magnesium, Manganese, Phosphorus and Zinc per 14 ounces.
• Both Whole-grain White Cornmeal as well as Whole-grain Blue Corn Flour lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Whole-grain Blue Corn Flour contain 1.4 times more Fat than Whole-grain White Cornmeal.
• Both White Cornmeal and Whole Blue Corn Flour offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 14 ounces.