Comparing Nutrients in 14 ounces Wheat flour, white, all-purpose, enriched, calcium-fortified VS Yellow Unenriched Degermed Cornmeal

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%
Yellow Unenriched Degermed Cornmeal	8%	4%	88%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Energy	50% 1445kcal	50.6% 1469kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.9g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	1.92% 0.62g	2.73% 0.87g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	9.13% 1.55g	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	233% 303g	243% 315g	130g per day for Men 19-50 years
Sugars	NA	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	28.2% 10.7g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	73.2% 41g	50.4% 28.2g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	260% 3.1mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.96mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	146% 23.4mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	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	182% 726μg	29.8% 119μg	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	1.6% 0.24mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Calcium	100% 1000mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	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	230% 18.4mg	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	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	61.2% 429mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	NA	75.8% 41.7μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	1.2% 44.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat flour, white, all-purpose, enriched, calcium-fortified VS Yellow Unenriched Degermed Cornmeal per 14 oz

Compare the macro and micronutrient content in 14 oz of Wheat flour, white, all-purpose, enriched, calcium-fortified versus 14 oz of Yellow Unenriched Degermed Cornmeal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Wheat flour, white, all-purpose, enriched, calcium-fortified vs Yellow Unenriched Degermed Cornmeal:

• 14 ounces of Wheat flour, white, all-purpose, enriched, calcium-fortified have 5.6 times more Vitamin B1, 9.9 times more Vitamin B2, 5.9 times more Vitamin B3, 1.8 times more Vitamin B5 and 6.1 times more Vitamin B9 than Yellow Unenriched Degermed Cornmeal.
• While 14 oz of Yellow Unenriched Degermed Cornmeal contain 4.1 times more Vitamin B6 than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Yellow Unenriched Degermed Cornmeal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Wheat flour, white, all-purpose, enriched, calcium-fortified vs Yellow Unenriched Degermed Cornmeal:

• 14 ounces of Wheat flour, white, all-purpose, enriched, calcium-fortified have 84 times more Calcium, 1.9 times more Copper, 4.2 times more Iron and 3.9 times more Manganese than Yellow Unenriched Degermed Cornmeal.
• While 14 oz of Yellow Unenriched Degermed Cornmeal contain 1.5 times more Magnesium and 1.3 times more Potassium than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Yellow Unenriched Degermed Cornmeal contain similar levels of Phosphorus and Zinc per 14 ounces.
• 14 ounces of Yellow Unenriched Degermed Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Wheat flour, white, all-purpose, enriched, calcium-fortified have 1.5 times more Protein than Yellow Unenriched Degermed Cornmeal.
• While 14 oz of Yellow Unenriched Degermed Cornmeal contain 2.1 times more Omega 6 and 1.4 times more Fiber than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Yellow Unenriched Degermed Cornmeal offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Yellow Unenriched Degermed Cornmeal provide inadequate amounts of Omega 3 in 14 ounces.