Comparing Nutrients in 1 kilogram Corn VS Cornmeal, degermed, enriched, yellow

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Cornmeal, degermed, enriched, yellow	8%	4%	88%

Macro Nutrients

	Corn	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Energy	126% 3650kcal	128% 3700kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.4g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	21% 6.67g	6.88% 2.2g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	123% 21g	47.5% 8.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	571% 743g	611% 795g	130g per day for Men 19-50 years
Sugars	8.83% 6.4g	22.2% 16g	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	2.34% 1.7g	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	% 5.6g	g per day for Men 19-50 years
Sucrose	NA	% 6.8g	g per day for Men 19-50 years
Fiber	192% 73g	103% 39g	38g per day for Men 19-50 years
Protein	168% 94g	127% 71g	56g per day for Men 19-50 years

Vitamins

	Corn	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	321% 3.85mg	459% 5.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	294% 3.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.3mg	311% 49.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.24mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	478% 6.2mg	140% 1.82mg	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	47.5% 190μg	523% 2090μg	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	32.7% 4.9mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Calcium	7% 70mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	349% 3.14mg	84.4% 0.76mg	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	339% 27mg	545% 43.6mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	75.7% 1.74mg	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	300% 2100mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	84.4% 2870mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	201% 22mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.02% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn VS Cornmeal, degermed, enriched, yellow per 1 kg

Compare the macro and micronutrient content in 1 kg of Corn versus 1 kg of Cornmeal, degermed, enriched, yellow to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Corn vs Cornmeal, degermed, enriched, yellow:

• 1 kilogram of Corn has 1.8 times more Vitamin B5, 3.4 times more Vitamin B6 and 4.1 times more Vitamin E than Cornmeal, degermed, enriched, yellow.
• While 1 kg of Cornmeal, degermed, enriched, yellow contains 1.4 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B3 and 11 times more Vitamin B9 than Yellow Corn Grain .
• 1 kilogram of Cornmeal, degermed, enriched, yellow have insufficient amounts of Vitamin E
• Both Yellow Corn Grain as well as Cornmeal, degermed, enriched, yellow have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Corn vs Cornmeal, degermed, enriched, yellow:

• 1 kilogram of Corn has 4.1 times more Copper, 4 times more Magnesium, 2.8 times more Manganese, 2.1 times more Phosphorus, 2 times more Potassium, 1.5 times more Selenium, 5 times more Sodium and 3.3 times more Zinc than Cornmeal, degermed, enriched, yellow.
• While 1 kg of Cornmeal, degermed, enriched, yellow contains 1.6 times more Iron than Yellow Corn Grain .
• Both Yellow Corn Grain as well as Cornmeal, degermed, enriched, yellow lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Corn has 2.7 times more Fat, 3 times more Saturated Fat, 3.3 times more Omega 3, 2.6 times more Omega 6, 1.9 times more Fiber and 1.3 times more Protein than Cornmeal, degermed, enriched, yellow.
• While 1 kg of Cornmeal, degermed, enriched, yellow contains 2.5 times more Sugars than Yellow Corn Grain .
• Both Corn and Cornmeal, degermed, enriched, yellow offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Cornmeal, degermed, enriched, yellow provide inadequate amounts of Omega 3