Comparing Nutrients in 1 pound Whole White Corn Flour VS Cornmeal, white, self-rising, bolted, plain, enriched

Macros Ratio

	Protein	Fat	Carbs
Whole White Corn Flour	7%	9%	84%
Cornmeal, white, self-rising, bolted, plain, enriched	10%	9%	81%

Macro Nutrients

	Whole White Corn Flour	Cornmeal, white, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Energy	56.5% 1637kcal	52.2% 1515kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	16% 15.4g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.46g	6.78% 2.17g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	45.5% 7.74g	40% 6.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 349g	245% 319g	130g per day for Men 19-50 years
Sugars	4% 2.9g	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	87% 33g	80% 30.4g	38g per day for Men 19-50 years
Protein	56% 31.4g	67% 37.6g	56g per day for Men 19-50 years

Vitamins

	Whole White Corn Flour	Cornmeal, white, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	250% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	140% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.6mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	38.6% 1.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	188% 2.45mg	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	28.3% 113μg	264% 1057μg	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	12.7% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole White Corn Flour	Cornmeal, white, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	164% 1637mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	75.6% 0.68mg	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	135% 10.8mg	327% 26mg	8mg per day for Men 19-50 years
Magnesium	100% 422mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	NA	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	176% 1234mg	521% 3647mg	700mg per day for Men 19-50 years
Potassium	42% 1429mg	34% 1157mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	377% 5656mg	1500mg per day for Men 19-50 years
Zinc	71.3% 7.85mg	82.5% 9.07mg	11mg per day for Men 19-50 years
Water	1.34% 49.5g	1.54% 57g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole White Corn Flour VS Cornmeal, white, self-rising, bolted, plain, enriched per 1 lb

Compare the macro and micronutrient content in 1 lb of Whole White Corn Flour versus 1 lb of Cornmeal, white, self-rising, bolted, plain, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Whole White Corn Flour vs Cornmeal, white, self-rising, bolted, plain, enriched:

• 1 pound of Whole White Corn Flour has 1.5 times more Vitamin B5 than Cornmeal, white, self-rising, bolted, plain, enriched.
• While 1 lb of Cornmeal, white, self-rising, bolted, plain, enriched contains 2.7 times more Vitamin B1, 5 times more Vitamin B2, 2.8 times more Vitamin B3, 1.5 times more Vitamin B6 and 9.3 times more Vitamin B9 than Whole-grain White Corn Flour.
• Both Whole-grain White Corn Flour as well as Cornmeal, white, self-rising, bolted, plain, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Whole White Corn Flour vs Cornmeal, white, self-rising, bolted, plain, enriched:

• 1 pound of Whole White Corn Flour has 1.5 times more Copper and 1.2 times more Potassium than Cornmeal, white, self-rising, bolted, plain, enriched.
• While 1 lb of Cornmeal, white, self-rising, bolted, plain, enriched contains 51.6 times more Calcium, 2.4 times more Iron, 3 times more Phosphorus and 249.4 times more Sodium than Whole-grain White Corn Flour.
• Both Whole White Corn Flour and Cornmeal, white, self-rising, bolted, plain, enriched contain similar levels of Magnesium and Zinc per one pound.
• 1 pound of Whole White Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• Both Whole-grain White Corn Flour and Cornmeal, white, self-rising, bolted, plain, enriched have similar amounts of macro-nutrients per 1 lb
• Both Whole White Corn Flour and Cornmeal, white, self-rising, bolted, plain, enriched offer comparable quantities of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per one pound.