Comparing Nutrients in 1 kilogram Wheat Flour VS White Degermed Cornmeal

Macros Ratio

	Protein	Fat	Carbs
Wheat Flour	12%	2%	86%
White Degermed Cornmeal	8%	4%	88%

Macro Nutrients

	Wheat Flour	White 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	3.72% 2.7g	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 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	100% 1.2mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	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	65% 260μg	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	2.5% 3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Flour	White Degermed Cornmeal	Recommended Dietary Allowance
Calcium	15% 150mg	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	146% 11.7mg	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	947% 426μg	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	616% 339μg	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

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

• Unenriched All-purpose White Wheat Flour has 1.3 times more Vitamin B3 and 1.8 times more Vitamin B5 than White Unenriched Degermed Cornmeal.
• While White Unenriched Degermed Cornmeal contains 1.3 times more Vitamin B2 and 4.1 times more Vitamin B6 than Unenriched All-purpose White Wheat Flour.
• Both Unenriched All-purpose White Wheat Flour and White Unenriched Degermed Cornmeal have similar amounts of Vitamin B1 and Vitamin B9 per 1 kg.
• Both Unenriched All-purpose White Wheat Flour as well as White Unenriched Degermed Cornmeal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Wheat Flour vs White Degermed Cornmeal:

• Unenriched All-purpose White Wheat Flour has 5 times more Calcium, 1.9 times more Copper, 3.9 times more Manganese and 3.2 times more Selenium than White Unenriched Degermed Cornmeal.
• While White Unenriched Degermed Cornmeal contains 1.5 times more Magnesium and 1.3 times more Potassium than Unenriched All-purpose White Wheat Flour.
• Both Unenriched All-purpose White Wheat Flour and White Unenriched Degermed Cornmeal have similar amounts of Iron, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Unenriched All-purpose White Wheat Flour has 1.5 times more Protein than White Unenriched Degermed Cornmeal.
• While White Unenriched Degermed Cornmeal contains 1.8 times more Fat, 2.1 times more Omega 6, 6 times more Sugars and 1.4 times more Fiber than Unenriched All-purpose White Wheat Flour.
• Both Unenriched All-purpose White Wheat Flour and White Unenriched Degermed Cornmeal have similar amounts of Energy, Omega 3 and Carbohydrate per 1 kg.
• Both Unenriched All-purpose White Wheat Flour as well as White Unenriched Degermed Cornmeal have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.