Comparing Nutrients in 14 ounces White Cornmeal VS Cornmeal, white, self-rising, degermed, enriched

Macros Ratio

	Protein	Fat	Carbs
White Cornmeal	9%	9%	82%
Cornmeal, white, self-rising, degermed, enriched	10%	4%	86%

Macro Nutrients

	White Cornmeal	Cornmeal, white, self-rising, degermed, enriched	Recommended Dietary Allowance
Energy	49.5% 1437kcal	48.6% 1409kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.2g	7.04% 6.83g	97g per day for Men 19-50 years
Saturated Fat	6.26% 2g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	16.8% 2.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	235% 305g	228% 297g	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	74% 28g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	59.6% 33.4g	56g per day for Men 19-50 years

Vitamins

	White Cornmeal	Cornmeal, white, self-rising, degermed, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.53mg	224% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	119% 1.55mg	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	231% 925μg	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	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	Cornmeal, white, self-rising, degermed, enriched	Recommended Dietary Allowance
Calcium	2.4% 24mg	139% 1389mg	1000mg per day for Men 19-50 years
Copper	85% 0.77mg	57.3% 0.52mg	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	235% 18.8mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	46.3% 194mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	NA	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	353% 2473mg	700mg per day for Men 19-50 years
Potassium	33.5% 1139mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	112% 61.5μg	NA	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	357% 5350mg	1500mg per day for Men 19-50 years
Zinc	65.7% 7.22mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	1.1% 40.4g	3700g per day for Men 19-50 years

Nutrient Comparison: White Cornmeal VS Cornmeal, white, self-rising, degermed, enriched per 14 oz

Compare the macro and micronutrient content in 14 oz of White Cornmeal versus 14 oz of Cornmeal, white, self-rising, degermed, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of White Cornmeal vs Cornmeal, white, self-rising, degermed, enriched:

• 14 oz of Cornmeal, white, self-rising, degermed, enriched contain 1.8 times more Vitamin B1, 1.9 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B6 and 9.3 times more Vitamin B9 than Whole-grain White Cornmeal.
• Both Whole-grain White Cornmeal as well as Cornmeal, white, self-rising, degermed, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for White Cornmeal vs Cornmeal, white, self-rising, degermed, enriched:

• 14 ounces of White Cornmeal have 1.5 times more Copper, 2.6 times more Magnesium, 1.7 times more Potassium and 1.8 times more Zinc than Cornmeal, white, self-rising, degermed, enriched.
• While 14 oz of Cornmeal, white, self-rising, degermed, enriched contain 58.3 times more Calcium, 1.4 times more Iron, 2.6 times more Phosphorus and 38.5 times more Sodium than Whole-grain White Cornmeal.
• 14 ounces of White Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of White Cornmeal have 2.1 times more Fat, 2.5 times more Omega 3 and 2.2 times more Omega 6 than Cornmeal, white, self-rising, degermed, enriched.
• Both White Cornmeal and Cornmeal, white, self-rising, degermed, enriched offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 14 ounces.
• 14 ounces of Cornmeal, white, self-rising, degermed, enriched provide inadequate amounts of Omega 3