Comparing Nutrients in 300 calories Whole Blue Corn Flour VS Cornmeal, white, self-rising, bolted, plain, enriched

Weight per 300 calories

• Whole Blue Corn Flour: 82.4g
• Cornmeal, white, self-rising, bolted, plain, enriched: 89.8g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Whole Blue Corn Flour or Cornmeal, white, self-rising, bolted, plain, enriched?

Macros Ratio

	Protein	Fat	Carbs
Whole Blue Corn Flour	9%	12%	79%
Cornmeal, white, self-rising, bolted, plain, enriched	10%	9%	81%

Macro Nutrients

	Whole Blue Corn Flour	Cornmeal, white, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.32% 4.2g	3.15% 3.05g	97g per day for Men 19-50 years
Saturated Fat	NA	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	NA	2.64% 0.042g	1.6g per day for Men 19-50 years
Omega 6	NA	7.94% 1.35g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	48.6% 63g	130g per day for Men 19-50 years
Sugars	NA	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	18.2% 6.92g	16% 6g	38g per day for Men 19-50 years
Protein	13% 7.2g	13.3% 7.44g	56g per day for Men 19-50 years

Vitamins

	Whole Blue Corn Flour	Cornmeal, white, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	49.5% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	29.7% 4.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.07% 0.45mg	7.63% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.8% 0.39mg	37.3% 0.49mg	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	52.3% 209μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Blue Corn Flour	Cornmeal, white, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Calcium	0.41% 4.12mg	32.4% 324mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	15% 0.13mg	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	18% 1.43mg	64.7% 5.17mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	18.4% 77.2mg	420mg per day for Men 19-50 years
Manganese	19.4% 0.45mg	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	31% 217mg	103% 722mg	700mg per day for Men 19-50 years
Potassium	9.24% 314mg	6.74% 229mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.27% 4.12mg	74.7% 1120mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	16.3% 1.8mg	11mg per day for Men 19-50 years
Water	0.24% 8.93g	0.31% 11.3g	3700g per day for Men 19-50 years

Whole Blue Corn Flour VS Cornmeal, White, Self-rising, Bolted, Plain, Enriched Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Whole Blue Corn Flour or Cornmeal, white, self-rising, bolted, plain, enriched?

Lets compare vitamin content per 300 calories of Whole Blue Corn Flour vs Cornmeal, white, self-rising, bolted, plain, enriched:

• 300 kcal of Cornmeal, white, self-rising, bolted, plain, enriched contain 4.5 times more Vitamin B1, 1.9 times more Vitamin B2, 2.2 times more Vitamin B3 and 1.3 times more Vitamin B6 than Whole-grain Blue Corn Flour.
• Both Whole Blue Corn Flour and Cornmeal, white, self-rising, bolted, plain, enriched provide similar amounts of Vitamin B5 per 300 calories.

Comparing minerals per 300 calories for Whole Blue Corn Flour vs Cornmeal, white, self-rising, bolted, plain, enriched:

• 300 calories of Whole Blue Corn Flour have 1.4 times more Potassium than Cornmeal, white, self-rising, bolted, plain, enriched.
• While 300 kcal of Cornmeal, white, self-rising, bolted, plain, enriched contain 78.7 times more Calcium, 3.6 times more Iron, 3.3 times more Phosphorus and 271.8 times more Sodium than Whole-grain Blue Corn Flour.
• Both Whole Blue Corn Flour and Cornmeal, white, self-rising, bolted, plain, enriched contain similar levels of Copper, Magnesium and Zinc per 300 calories.
• 300 calories of Whole Blue Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• Both Whole-grain Blue Corn Flour and Cornmeal, white, self-rising, bolted, plain, enriched have similar amounts of macro-nutrients per 300 kcal
• Both Whole Blue Corn Flour and Cornmeal, white, self-rising, bolted, plain, enriched offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.