Comparing Nutrients in 14 ounces Cornmeal VS Cornmeal, degermed, enriched, yellow

Macros Ratio

	Protein	Fat	Carbs
Cornmeal	9%	9%	82%
Cornmeal, degermed, enriched, yellow	8%	4%	88%

Macro Nutrients

	Cornmeal	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Energy	49.5% 1437kcal	50.6% 1469kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.2g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	6.26% 2g	2.73% 0.87g	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	19% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	235% 305g	243% 315g	130g per day for Men 19-50 years
Sugars	3.5% 2.54g	8.8% 6.4g	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	0.93% 0.67g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 2.7g	g per day for Men 19-50 years
Fiber	76.2% 29g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	50.4% 28.2g	56g per day for Men 19-50 years

Vitamins

	Cornmeal	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.53mg	182% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	117% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	55.6% 0.72mg	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	207% 830μg	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	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Calcium	2.4% 24mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	85% 0.77mg	33.5% 0.3mg	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	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	30% 0.69mg	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	56% 393mg	700mg per day for Men 19-50 years
Potassium	33.5% 1139mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	112% 61.5μg	75.8% 41.7μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	65.7% 7.22mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	1.2% 44.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cornmeal vs Cornmeal, degermed, enriched, yellow:

• Whole-grain Yellow Cornmeal has 1.8 times more Vitamin B5, 1.7 times more Vitamin B6 and 3.5 times more Vitamin E than Cornmeal, degermed, enriched, yellow.
• While Cornmeal, degermed, enriched, yellow contains 1.4 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B3 and 8.4 times more Vitamin B9 than Whole-grain Yellow Cornmeal.
• Both Whole-grain Yellow Cornmeal and Cornmeal, degermed, enriched, yellow have similar amounts of Vitamin A per 14 oz.
• Both Whole-grain Yellow Cornmeal as well as Cornmeal, degermed, enriched, yellow have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Cornmeal vs Cornmeal, degermed, enriched, yellow:

• Whole-grain Yellow Cornmeal has 2.5 times more Copper, 4 times more Magnesium, 2.9 times more Manganese, 2.4 times more Phosphorus, 2 times more Potassium, 1.5 times more Selenium, 5 times more Sodium and 2.8 times more Zinc than Cornmeal, degermed, enriched, yellow.
• While Cornmeal, degermed, enriched, yellow contains 1.3 times more Iron than Whole-grain Yellow Cornmeal.
• Both Whole-grain Yellow Cornmeal as well as Cornmeal, degermed, enriched, yellow have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Whole-grain Yellow Cornmeal has 2.1 times more Fat, 2.3 times more Saturated Fat, 2.5 times more Omega 3, 2 times more Omega 6 and 1.9 times more Fiber than Cornmeal, degermed, enriched, yellow.
• While Cornmeal, degermed, enriched, yellow contains 2.5 times more Sugars than Whole-grain Yellow Cornmeal.
• Both Whole-grain Yellow Cornmeal and Cornmeal, degermed, enriched, yellow have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Whole-grain Yellow Cornmeal as well as Cornmeal, degermed, enriched, yellow have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.