Comparing Nutrients in 1 kilogram Wheat flour, white, all-purpose, enriched, calcium-fortified VS Yellow Unenriched Degermed Cornmeal

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%
Yellow Unenriched Degermed Cornmeal	8%	4%	88%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Energy	126% 3640kcal	128% 3700kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	6.88% 2.2g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	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	587% 763g	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	71% 27g	103% 39g	38g per day for Men 19-50 years
Protein	184% 103g	127% 71g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	654% 7.85mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	380% 4.94mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	369% 59mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.6% 4.38mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	458% 1830μg	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	4% 0.6mg	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

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Calcium	252% 2520mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	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	580% 46.4mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	297% 6.82mg	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	154% 1080mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	NA	191% 105μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	3.22% 119g	3.02% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat flour, white, all-purpose, enriched, calcium-fortified VS Yellow Unenriched Degermed Cornmeal per 1 kg

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

Lets compare vitamin content per 1 kilogram of Wheat flour, white, all-purpose, enriched, calcium-fortified vs Yellow Unenriched Degermed Cornmeal:

• 1 kilogram of Wheat flour, white, all-purpose, enriched, calcium-fortified has 5.6 times more Vitamin B1, 9.9 times more Vitamin B2, 5.9 times more Vitamin B3, 1.8 times more Vitamin B5 and 6.1 times more Vitamin B9 than Yellow Unenriched Degermed Cornmeal.
• While 1 kg of Yellow Unenriched Degermed Cornmeal contains 4.1 times more Vitamin B6 than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Yellow Unenriched Degermed Cornmeal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Wheat flour, white, all-purpose, enriched, calcium-fortified vs Yellow Unenriched Degermed Cornmeal:

• 1 kilogram of Wheat flour, white, all-purpose, enriched, calcium-fortified has 84 times more Calcium, 1.9 times more Copper, 4.2 times more Iron and 3.9 times more Manganese than Yellow Unenriched Degermed Cornmeal.
• While 1 kg of Yellow Unenriched Degermed Cornmeal contains 1.5 times more Magnesium and 1.3 times more Potassium than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Yellow Unenriched Degermed Cornmeal contain similar levels of Phosphorus and Zinc per one kilogram.
• 1 kilogram of Yellow Unenriched Degermed Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Wheat flour, white, all-purpose, enriched, calcium-fortified has 1.5 times more Protein than Yellow Unenriched Degermed Cornmeal.
• While 1 kg of Yellow Unenriched Degermed Cornmeal contains 2.1 times more Omega 6 and 1.4 times more Fiber than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Yellow Unenriched Degermed Cornmeal offer comparable quantities of Energy and Carbohydrate per one kilogram.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Yellow Unenriched Degermed Cornmeal provide inadequate amounts of Omega 3 in one kilogram.