Comparing Nutrients in 300 calories Cornmeal, white, self-rising, bolted, plain, enriched VS Cornmeal, white, self-rising, bolted, with wheat flour added, enriched

Weight per 300 calories

• Cornmeal, white, self-rising, bolted, plain, enriched: 89.8g
• Cornmeal, white, self-rising, bolted, with wheat flour added, enriched: 86.2g

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

Which food has more nutrients per 300 calories - Cornmeal, white, self-rising, bolted, plain, enriched or Cornmeal, white, self-rising, bolted, with wheat flour added, enriched?

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, white, self-rising, bolted, plain, enriched	10%	9%	81%
Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	10%	7%	83%

Macro Nutrients

	Cornmeal, white, self-rising, bolted, plain, enriched	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.05g	2.53% 2.46g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	1.08% 0.34g	32g per day for Men 19-50 years
Omega 3	2.64% 0.042g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	7.94% 1.35g	6.38% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.6% 63g	48.7% 63.3g	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	16% 6g	14.3% 5.43g	38g per day for Men 19-50 years
Protein	13.3% 7.44g	13% 7.25g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, white, self-rising, bolted, plain, enriched	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.5% 0.59mg	51.2% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.6% 0.36mg	28.7% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.7% 4.75mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.63% 0.38mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.3% 0.49mg	25.5% 0.33mg	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	52.3% 209μg	57% 228μg	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	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

	Cornmeal, white, self-rising, bolted, plain, enriched	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	Recommended Dietary Allowance
Calcium	32.4% 324mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	13.3% 0.12mg	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	64.7% 5.17mg	53.3% 4.27mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.2mg	11% 46.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	103% 722mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	6.74% 229mg	5.25% 178mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	74.7% 1120mg	76% 1137mg	1500mg per day for Men 19-50 years
Zinc	16.3% 1.8mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	0.24% 8.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cornmeal, white, self-rising, bolted, plain, enriched vs Cornmeal, white, self-rising, bolted, with wheat flour added, enriched:

• Cornmeal, white, self-rising, bolted, plain, enriched has 1.5 times more Vitamin B6 than Cornmeal, white, self-rising, bolted, with wheat flour added, enriched.
• Both Cornmeal, white, self-rising, bolted, plain, enriched and Cornmeal, white, self-rising, bolted, with wheat flour added, enriched have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per 300 kcal.
• Both Cornmeal, white, self-rising, bolted, plain, enriched as well as Cornmeal, white, self-rising, bolted, with wheat flour added, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cornmeal, white, self-rising, bolted, plain, enriched vs Cornmeal, white, self-rising, bolted, with wheat flour added, enriched:

• Cornmeal, white, self-rising, bolted, plain, enriched has 1.3 times more Calcium, 1.2 times more Iron, 1.7 times more Magnesium, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.5 times more Zinc than Cornmeal, white, self-rising, bolted, with wheat flour added, enriched.
• Both Cornmeal, white, self-rising, bolted, plain, enriched and Cornmeal, white, self-rising, bolted, with wheat flour added, enriched have similar amounts of Copper and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cornmeal, white, self-rising, bolted, plain, enriched has 1.2 times more Fat and 1.2 times more Omega 6 than Cornmeal, white, self-rising, bolted, with wheat flour added, enriched.
• Both Cornmeal, white, self-rising, bolted, plain, enriched and Cornmeal, white, self-rising, bolted, with wheat flour added, enriched have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Cornmeal, white, self-rising, bolted, plain, enriched as well as Cornmeal, white, self-rising, bolted, with wheat flour added, enriched have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.