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

Weight per 300 calories

• Whole White Corn Flour: 83g
• 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 White Corn Flour or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	3.15% 3.05g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	2.64% 0.042g	1.6g per day for Men 19-50 years
Omega 6	8.34% 1.4g	7.94% 1.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 64g	48.6% 63g	130g per day for Men 19-50 years
Sugars	0.73% 0.53g	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	16% 6.07g	16% 6g	38g per day for Men 19-50 years
Protein	10.3% 5.76g	13.3% 7.44g	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	17% 0.2mg	49.5% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.87% 1.58mg	29.7% 4.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	7.63% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	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	5.2% 20.8μg	52.3% 209μg	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	2.33% 0.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.25μg	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	0.58% 5.8mg	32.4% 324mg	1000mg per day for Men 19-50 years
Copper	21.2% 0.19mg	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	24.7% 1.98mg	64.7% 5.17mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.3mg	18.4% 77.2mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	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	32.3% 226mg	103% 722mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	6.74% 229mg	3400mg per day for Men 19-50 years
Selenium	23.3% 12.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.16mg	74.7% 1120mg	1500mg per day for Men 19-50 years
Zinc	13% 1.44mg	16.3% 1.8mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	0.31% 11.3g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Whole White Corn Flour have 1.4 times more Vitamin B5 than Cornmeal, white, self-rising, bolted, plain, enriched.
• While 300 kcal of Cornmeal, white, self-rising, bolted, plain, enriched contain 2.9 times more Vitamin B1, 5.4 times more Vitamin B2, 3 times more Vitamin B3, 1.6 times more Vitamin B6 and 10.1 times more Vitamin B9 than Whole-grain White Corn Flour.
• 300 calories of Whole White Corn Flour have insufficient amounts of Vitamin B2 and Vitamin B9
• 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 300 calories.

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

• 300 calories of Whole White Corn Flour have 1.4 times more Copper than Cornmeal, white, self-rising, bolted, plain, enriched.
• While 300 kcal of Cornmeal, white, self-rising, bolted, plain, enriched contain 55.7 times more Calcium, 2.6 times more Iron, 3.2 times more Phosphorus and 269.6 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, Potassium and Zinc per 300 calories.
• 300 calories of Whole White Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Cornmeal, white, self-rising, bolted, plain, enriched contain 1.3 times more Protein than Whole-grain White Corn Flour.
• Both Whole White Corn Flour and Cornmeal, white, self-rising, bolted, plain, enriched offer comparable quantities of Energy, Omega 6, Carbohydrate and Fiber per 300 calories.
• Both Whole-grain White Corn Flour as well as Cornmeal, white, self-rising, bolted, plain, enriched provide inadequate amounts of Omega 3 in 300 calories.