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

Weight per 300 calories

• Cornmeal, white, self-rising, bolted, plain, enriched: 89.8g
• Cornmeal, white, self-rising, degermed, enriched: 84.5g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, white, self-rising, bolted, plain, enriched	10%	9%	81%
Cornmeal, white, self-rising, degermed, enriched	10%	4%	86%

Macro Nutrients

	Cornmeal, white, self-rising, bolted, plain, enriched	Cornmeal, white, self-rising, degermed, enriched	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.05g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	2.64% 0.042g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	7.94% 1.35g	3.57% 0.61g	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	48.6% 63.2g	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	15.8% 6g	38g per day for Men 19-50 years
Protein	13.3% 7.44g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, white, self-rising, bolted, plain, enriched	Cornmeal, white, self-rising, degermed, 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	47.7% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.6% 0.36mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.7% 4.75mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.63% 0.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.3% 0.49mg	25.4% 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	49.2% 197μg	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, degermed, enriched	Recommended Dietary Allowance
Calcium	32.4% 324mg	29.6% 296mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	12.2% 0.11mg	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	50% 4mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.2mg	9.86% 41.4mg	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	75.2% 526mg	700mg per day for Men 19-50 years
Potassium	6.74% 229mg	4.23% 144mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	74.7% 1120mg	76% 1139mg	1500mg per day for Men 19-50 years
Zinc	16.3% 1.8mg	7.7% 0.85mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	0.23% 8.6g	3700g per day for Men 19-50 years

Cornmeal, White, Self-rising, Bolted, Plain, Enriched VS Cornmeal, White, Self-rising, Degermed, Enriched Nutrients Per 300 Kcal

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

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

• 300 calories of Cornmeal, white, self-rising, bolted, plain, enriched have 1.2 times more Vitamin B3 and 1.5 times more Vitamin B6 than Cornmeal, white, self-rising, degermed, enriched.
• Both Cornmeal, white, self-rising, bolted, plain, enriched and Cornmeal, white, self-rising, degermed, enriched provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 300 calories.
• Both Cornmeal, white, self-rising, bolted, plain, enriched as well as Cornmeal, white, self-rising, degermed, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Cornmeal, white, self-rising, bolted, plain, enriched have 1.2 times more Copper, 1.3 times more Iron, 1.9 times more Magnesium, 1.4 times more Phosphorus, 1.6 times more Potassium and 2.1 times more Zinc than Cornmeal, white, self-rising, degermed, enriched.
• Both Cornmeal, white, self-rising, bolted, plain, enriched and Cornmeal, white, self-rising, degermed, enriched contain similar levels of Calcium and Sodium per 300 calories.
• 300 calories of Cornmeal, white, self-rising, degermed, enriched lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cornmeal, white, self-rising, bolted, plain, enriched have 2.2 times more Omega 6 than Cornmeal, white, self-rising, degermed, enriched.
• Both Cornmeal, white, self-rising, bolted, plain, enriched and Cornmeal, white, self-rising, degermed, enriched offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• 300 calories of Cornmeal, white, self-rising, degermed, enriched provide inadequate amounts of Omega 6
• Both Cornmeal, white, self-rising, bolted, plain, enriched as well as Cornmeal, white, self-rising, degermed, enriched provide inadequate amounts of Omega 3 in 300 calories.