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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

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

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

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

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

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

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

Comparison of macro-nutrients per 1 pound:

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