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

Macros Ratio

	Protein	Fat	Carbs
Whole White Corn Flour	7%	9%	84%
White Cornmeal	9%	9%	82%

Macro Nutrients

	Whole White Corn Flour	White Cornmeal	Recommended Dietary Allowance
Energy	56.5% 1637kcal	56.6% 1642kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	16.8% 16.3g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.46g	7.16% 2.3g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	45.5% 7.74g	42.4% 7.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 349g	268% 349g	130g per day for Men 19-50 years
Sugars	4% 2.9g	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	87% 33g	87% 33g	38g per day for Men 19-50 years
Protein	56% 31.4g	65.8% 37g	56g per day for Men 19-50 years

Vitamins

	Whole White Corn Flour	White Cornmeal	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	146% 1.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.6mg	103% 16.5mg	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	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	28.3% 113μg	28.3% 113μg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole White Corn Flour	White Cornmeal	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	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	135% 10.8mg	196% 15.6mg	8mg per day for Men 19-50 years
Magnesium	100% 422mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	176% 1234mg	156% 1093mg	700mg per day for Men 19-50 years
Potassium	42% 1429mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	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	71.3% 7.85mg	75% 8.26mg	11mg per day for Men 19-50 years
Water	1.34% 49.5g	1.26% 46.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Whole White 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 White Corn Flour vs White Cornmeal:

• 1 pound of Whole White Corn Flour has 1.5 times more Vitamin B5 and 1.2 times more Vitamin B6 than White Cornmeal.
• While 1 lb of Whole-grain White Cornmeal contains 1.6 times more Vitamin B1, 2.5 times more Vitamin B2 and 1.9 times more Vitamin B3 than Whole-grain White Corn Flour.
• Both Whole White Corn Flour and White Cornmeal provide similar amounts of Vitamin B9 and Vitamin E per one pound.
• Both Whole-grain White Corn Flour as well as Whole-grain White Cornmeal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

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

• 1 lb of Whole-grain White Cornmeal contains 1.4 times more Iron, 1.4 times more Magnesium and 7 times more Sodium than Whole-grain White Corn Flour.
• Both Whole White Corn Flour and White Cornmeal contain similar levels of Copper, Manganese, Phosphorus, Potassium, Selenium and Zinc per one pound.
• Both Whole-grain White Corn Flour as well as Whole-grain White Cornmeal lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

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