Comparing Nutrients in 1 kilogram Cornmeal, white, self-rising, degermed, enriched VS Wheat flour, white, all-purpose, enriched, calcium-fortified

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, white, self-rising, degermed, enriched	10%	4%	86%
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%

Macro Nutrients

	Cornmeal, white, self-rising, degermed, enriched	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Energy	122% 3550kcal	126% 3640kcal	2900kcal per day for Men 19-50 years
Fat	17.7% 17g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	7.3% 2.34g	4.84% 1.55g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	42.3% 7.2g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	575% 748g	587% 763g	130g per day for Men 19-50 years
Sugars	NA	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	187% 71g	71% 27g	38g per day for Men 19-50 years
Protein	150% 84g	184% 103g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, white, self-rising, degermed, enriched	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	565% 6.8mg	654% 7.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	298% 3.87mg	380% 4.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	285% 45.7mg	369% 59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	87.6% 4.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	300% 3.9mg	34% 0.44mg	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	583% 2330μg	458% 1830μg	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	NA	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, white, self-rising, degermed, enriched	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Calcium	350% 3500mg	252% 2520mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	160% 1.44mg	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	591% 47.3mg	580% 46.4mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	NA	297% 6.82mg	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	890% 6230mg	154% 1080mg	700mg per day for Men 19-50 years
Potassium	50% 1700mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	899% 13480mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	2.75% 102g	3.22% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornmeal, white, self-rising, degermed, enriched VS Wheat flour, white, all-purpose, enriched, calcium-fortified per 1 kg

Compare the macro and micronutrient content in 1 kg of Cornmeal, white, self-rising, degermed, enriched versus 1 kg of Wheat flour, white, all-purpose, enriched, calcium-fortified to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cornmeal, white, self-rising, degermed, enriched vs Wheat flour, white, all-purpose, enriched, calcium-fortified:

• 1 kilogram of Cornmeal, white, self-rising, degermed, enriched has 8.9 times more Vitamin B6 and 1.3 times more Vitamin B9 than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• While 1 kg of Wheat flour, white, all-purpose, enriched, calcium-fortified contains 1.3 times more Vitamin B2 and 1.3 times more Vitamin B3 than Cornmeal, white, self-rising, degermed, enriched.
• Both Cornmeal, white, self-rising, degermed, enriched and Wheat flour, white, all-purpose, enriched, calcium-fortified provide similar amounts of Vitamin B1 per one kilogram.
• Both Cornmeal, white, self-rising, degermed, enriched as well as Wheat flour, white, all-purpose, enriched, calcium-fortified have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cornmeal, white, self-rising, degermed, enriched vs Wheat flour, white, all-purpose, enriched, calcium-fortified:

• 1 kilogram of Cornmeal, white, self-rising, degermed, enriched has 1.4 times more Calcium, 2.2 times more Magnesium, 5.8 times more Phosphorus, 1.6 times more Potassium, 674 times more Sodium and 1.4 times more Zinc than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Cornmeal, white, self-rising, degermed, enriched and Wheat flour, white, all-purpose, enriched, calcium-fortified contain similar levels of Copper and Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cornmeal, white, self-rising, degermed, enriched has 1.8 times more Omega 6 and 2.6 times more Fiber than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Cornmeal, white, self-rising, degermed, enriched and Wheat flour, white, all-purpose, enriched, calcium-fortified offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• Both Cornmeal, white, self-rising, degermed, enriched as well as Wheat flour, white, all-purpose, enriched, calcium-fortified provide inadequate amounts of Omega 3 in one kilogram.