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

Macros Ratio

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

Macro Nutrients

	White Cornmeal	Whole Blue Corn Flour	Recommended Dietary Allowance
Energy	125% 3620kcal	126% 3640kcal	2900kcal per day for Men 19-50 years
Fat	37% 36g	52.5% 51g	97g per day for Men 19-50 years
Saturated Fat	15.8% 5.05g	NA	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	NA	1.6g per day for Men 19-50 years
Omega 6	93% 16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	591% 769g	568% 739g	130g per day for Men 19-50 years
Sugars	8.83% 6.4g	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	192% 73g	221% 84g	38g per day for Men 19-50 years
Protein	145% 81g	156% 87.5g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

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

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

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

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

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

Comparison of macro-nutrients per 1 kilogram:

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