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

Macros Ratio

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

Macro Nutrients

	Whole Blue Corn Flour	White Cornmeal	Recommended Dietary Allowance
Energy	57% 1651kcal	56.6% 1642kcal	2900kcal per day for Men 19-50 years
Fat	24% 23g	16.8% 16.3g	97g per day for Men 19-50 years
Saturated Fat	NA	7.16% 2.3g	32g per day for Men 19-50 years
Omega 3	NA	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	NA	42.4% 7.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	268% 349g	130g per day for Men 19-50 years
Sugars	NA	4% 2.9g	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	100% 38g	87% 33g	38g per day for Men 19-50 years
Protein	71% 39.7g	65.8% 37g	56g per day for Men 19-50 years

Vitamins

	Whole Blue Corn Flour	White Cornmeal	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	146% 1.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.3% 1.04mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.7% 11.8mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	38.6% 1.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	106% 1.38mg	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	NA	28.3% 113μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Blue Corn Flour	White Cornmeal	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	77.6% 0.7mg	97% 0.88mg	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	99% 7.9mg	196% 15.6mg	8mg per day for Men 19-50 years
Magnesium	119% 499mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	106% 2.45mg	98% 2.26mg	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	170% 1193mg	156% 1093mg	700mg per day for Men 19-50 years
Potassium	51% 1728mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	128% 70.3μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	75% 8.26mg	11mg per day for Men 19-50 years
Water	1.33% 49g	1.26% 46.5g	3700g per day for Men 19-50 years

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

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

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

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

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

• 1 pound of Whole Blue Corn Flour has 1.3 times more Potassium and 1.2 times more Zinc than White Cornmeal.
• While 1 lb of Whole-grain White Cornmeal contains 1.3 times more Copper, 2 times more Iron, 7 times more Selenium and 7 times more Sodium than Whole-grain Blue Corn Flour.
• Both Whole Blue Corn Flour and White Cornmeal contain similar levels of Magnesium, Manganese and Phosphorus per one pound.
• Both Whole-grain Blue Corn Flour as well as Whole-grain White Cornmeal lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Whole Blue Corn Flour has 1.4 times more Fat than White Cornmeal.
• Both Whole Blue Corn Flour and White Cornmeal offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one pound.