Comparing Nutrients in 1 kilogram Semolina VS White Degermed Cornmeal

Macros Ratio

	Protein	Fat	Carbs
Semolina	14%	3%	83%
White Degermed Cornmeal	8%	4%	88%

Macro Nutrients

	Semolina	White Degermed Cornmeal	Recommended Dietary Allowance
Energy	124% 3600kcal	128% 3700kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	6.88% 2.2g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	23% 3.93g	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	560% 728g	611% 795g	130g per day for Men 19-50 years
Sugars	NA	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	103% 39g	103% 39g	38g per day for Men 19-50 years
Protein	226% 127g	127% 71g	56g per day for Men 19-50 years

Vitamins

	Semolina	White Degermed Cornmeal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	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	180% 720μg	75% 300μg	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	8% 1.2mg	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

	Semolina	White Degermed Cornmeal	Recommended Dietary Allowance
Calcium	17% 170mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	210% 1.9mg	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	154% 12.3mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	269% 6.2mg	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	194% 1360mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	NA	191% 105μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	3.42% 127g	3.02% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Semolina VS White Degermed Cornmeal per 1 kg

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

Lets compare vitamin content per 1 kilogram of Semolina vs White Degermed Cornmeal:

• 1 kilogram of Semolina has 2 times more Vitamin B1, 1.6 times more Vitamin B2, 3.3 times more Vitamin B3, 2.4 times more Vitamin B5 and 2.4 times more Vitamin B9 than White Degermed Cornmeal.
• While 1 kg of White Unenriched Degermed Cornmeal contains 1.8 times more Vitamin B6 than Semolina.
• Both Semolina as well as White Unenriched Degermed Cornmeal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Semolina vs White Degermed Cornmeal:

• 1 kilogram of Semolina has 2.5 times more Copper, 1.5 times more Magnesium, 3.6 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium and 1.6 times more Zinc than White Degermed Cornmeal.
• Both Semolina and White Degermed Cornmeal contain similar levels of Iron per one kilogram.
• Both Semolina as well as White Unenriched Degermed Cornmeal lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Semolina has 1.9 times more Omega 3 and 1.8 times more Protein than White Degermed Cornmeal.
• While 1 kg of White Unenriched Degermed Cornmeal contains 2.1 times more Omega 6 than Semolina.
• Both Semolina and White Degermed Cornmeal offer comparable quantities of Energy, Carbohydrate and Fiber per one kilogram.
• 1 kilogram of White Degermed Cornmeal provide inadequate amounts of Omega 3