Comparing Nutrients in 300 calories Cornmeal, degermed, enriched, yellow VS Cornmeal, yellow, self-rising, bolted, plain, enriched

Weight per 300 calories

• Cornmeal, degermed, enriched, yellow: 81g
• Cornmeal, yellow, self-rising, bolted, plain, enriched: 89.8g

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

Which food has more nutrients per 300 calories - Cornmeal, degermed, enriched, yellow or Cornmeal, yellow, self-rising, bolted, plain, enriched?

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, degermed, enriched, yellow	8%	4%	88%
Cornmeal, yellow, self-rising, bolted, plain, enriched	10%	9%	81%

Macro Nutrients

	Cornmeal, degermed, enriched, yellow	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.46% 1.4g	3.15% 3.05g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	2.64% 0.042g	1.6g per day for Men 19-50 years
Omega 6	3.85% 0.66g	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	49.6% 64.4g	48.6% 63g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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	0.19% 0.14g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.55g	NA	g per day for Men 19-50 years
Fiber	8.32% 3.16g	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

	Cornmeal, degermed, enriched, yellow	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Vitamin A	0.99% 8.9μg	2.3% 20.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.2% 0.45mg	49.5% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4.03mg	29.7% 4.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	7.63% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	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	42.4% 169μg	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	0.65% 0.097mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, degermed, enriched, yellow	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Calcium	0.24% 2.43mg	32.4% 324mg	1000mg per day for Men 19-50 years
Copper	6.85% 0.062mg	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	44% 3.54mg	64.7% 5.17mg	8mg per day for Men 19-50 years
Magnesium	6.18% 26mg	18.4% 77.2mg	420mg per day for Men 19-50 years
Manganese	6.13% 0.14mg	19.4% 0.45mg	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	11.5% 80.3mg	103% 722mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	6.74% 229mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.5μg	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.68mg	74.7% 1120mg	1500mg per day for Men 19-50 years
Zinc	4.86% 0.54mg	16.3% 1.8mg	11mg per day for Men 19-50 years
Water	0.24% 9.06g	0.31% 11.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cornmeal, degermed, enriched, yellow vs Cornmeal, yellow, self-rising, bolted, plain, enriched:

• Cornmeal, yellow, self-rising, bolted, plain, enriched contains 1.3 times more Vitamin B1, 2 times more Vitamin B5 and 3.3 times more Vitamin B6 than Cornmeal, degermed, enriched, yellow.
• Both Cornmeal, degermed, enriched, yellow and Cornmeal, yellow, self-rising, bolted, plain, enriched have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Cornmeal, degermed, enriched, yellow as well as Cornmeal, yellow, self-rising, bolted, plain, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cornmeal, degermed, enriched, yellow vs Cornmeal, yellow, self-rising, bolted, plain, enriched:

• Cornmeal, yellow, self-rising, bolted, plain, enriched contains 133.3 times more Calcium, 2.2 times more Copper, 1.5 times more Iron, 3 times more Magnesium, 3.2 times more Manganese, 9 times more Phosphorus, 2 times more Potassium, 197.3 times more Sodium and 3.4 times more Zinc than Cornmeal, degermed, enriched, yellow.

Comparison of macro-nutrients per 300 calories:

• Cornmeal, yellow, self-rising, bolted, plain, enriched contains 2.2 times more Fat, 2.1 times more Omega 6, 1.9 times more Fiber and 1.3 times more Protein than Cornmeal, degermed, enriched, yellow.
• Both Cornmeal, degermed, enriched, yellow and Cornmeal, yellow, self-rising, bolted, plain, enriched have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cornmeal, degermed, enriched, yellow as well as Cornmeal, yellow, self-rising, bolted, plain, enriched have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.