Comparing Nutrients in 1 kilogram Whole Blue Corn Flour VS White Cornmeal

Macros Ratio

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

Macro Nutrients

	Whole Blue Corn Flour	White Cornmeal	Recommended Dietary Allowance
Energy	126% 3640kcal	125% 3620kcal	2900kcal per day for Men 19-50 years
Fat	52.5% 51g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	NA	15.8% 5.05g	32g per day for Men 19-50 years
Omega 3	NA	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	NA	93% 16g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	568% 739g	591% 769g	130g per day for Men 19-50 years
Sugars	NA	8.83% 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	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	221% 84g	192% 73g	38g per day for Men 19-50 years
Protein	156% 87.5g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Whole Blue Corn Flour	White Cornmeal	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	321% 3.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	177% 2.3mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	227% 36.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	85% 4.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	362% 4.7mg	234% 3.04mg	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	NA	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Blue Corn Flour	White Cornmeal	Recommended Dietary Allowance
Calcium	5% 50mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	214% 1.93mg	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	218% 17.4mg	431% 34.5mg	8mg per day for Men 19-50 years
Magnesium	262% 1100mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	217% 5mg	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	376% 2630mg	344% 2410mg	700mg per day for Men 19-50 years
Potassium	112% 3810mg	84.4% 2870mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	204% 22.4mg	165% 18mg	11mg per day for Men 19-50 years
Water	2.93% 108g	2.77% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Blue Corn Flour VS White Cornmeal per 1 kg

Compare the macro and micronutrient content in 1 kg of Whole Blue Corn Flour versus 1 kg of White Cornmeal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Whole Blue Corn Flour vs White Cornmeal:

• 1 kilogram of Whole Blue Corn Flour has 1.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than White Cornmeal.
• While 1 kg of Whole-grain White Cornmeal contains 2.4 times more Vitamin B1 and 1.4 times more Vitamin B3 than Whole-grain Blue Corn Flour.
• Both Whole Blue Corn Flour and White Cornmeal provide similar amounts of Vitamin B2 per one kilogram.

Comparing minerals per 1 kilogram for Whole Blue Corn Flour vs White Cornmeal:

• 1 kilogram of Whole Blue Corn Flour has 1.3 times more Potassium and 1.2 times more Zinc than White Cornmeal.
• While 1 kg of Whole-grain White Cornmeal contains 1.3 times more Copper, 2 times more Iron, 7 times more Selenium and 7 times more Sodium than Whole-grain Blue Corn Flour.
• Both Whole Blue Corn Flour and White Cornmeal contain similar levels of Magnesium, Manganese and Phosphorus per one kilogram.
• Both Whole-grain Blue Corn Flour as well as Whole-grain White Cornmeal lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Blue Corn Flour has 1.4 times more Fat than White Cornmeal.
• Both Whole Blue Corn Flour and White Cornmeal offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one kilogram.