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

Weight per 300 calories

• Cornmeal, white, self-rising, bolted, with wheat flour added, enriched: 86.2g
• Cornmeal, white, self-rising, degermed, enriched: 84.5g

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, with wheat flour added, enriched or Cornmeal, white, self-rising, degermed, enriched?

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	10%	7%	83%
Cornmeal, white, self-rising, degermed, enriched	10%	4%	86%

Macro Nutrients

	Cornmeal, white, self-rising, bolted, with wheat flour added, 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	2.53% 2.46g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	1.08% 0.34g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	6.38% 1.1g	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	48.7% 63.3g	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	14.3% 5.43g	15.8% 6g	38g per day for Men 19-50 years
Protein	13% 7.25g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, white, self-rising, bolted, with wheat flour added, 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	51.2% 0.61mg	47.7% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.7% 0.37mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	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	57% 228μg	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, with wheat flour added, enriched	Cornmeal, white, self-rising, degermed, enriched	Recommended Dietary Allowance
Calcium	25.8% 258mg	29.6% 296mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	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	53.3% 4.27mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	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	80% 561mg	75.2% 526mg	700mg per day for Men 19-50 years
Potassium	5.25% 178mg	4.23% 144mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	76% 1137mg	76% 1139mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	7.7% 0.85mg	11mg per day for Men 19-50 years
Water	0.24% 8.9g	0.23% 8.6g	3700g per day for Men 19-50 years

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

Both Cornmeal, white, self-rising, bolted, with wheat flour added, enriched and Cornmeal, white, self-rising, degermed, enriched have similar amounts of vitamins per 300 kcal
• Both Cornmeal, white, self-rising, bolted, with wheat flour added, enriched and Cornmeal, white, self-rising, degermed, enriched have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Cornmeal, white, self-rising, bolted, with wheat flour added, 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 kcal.

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

• Cornmeal, white, self-rising, bolted, with wheat flour added, enriched has 1.2 times more Potassium and 1.4 times more Zinc than Cornmeal, white, self-rising, degermed, enriched.
• Both Cornmeal, white, self-rising, bolted, with wheat flour added, enriched and Cornmeal, white, self-rising, degermed, enriched have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cornmeal, white, self-rising, bolted, with wheat flour added, enriched has 1.8 times more Omega 6 than Cornmeal, white, self-rising, degermed, enriched.
• Both Cornmeal, white, self-rising, bolted, with wheat flour added, enriched and Cornmeal, white, self-rising, degermed, enriched have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Cornmeal, white, self-rising, bolted, with wheat flour added, enriched as well as Cornmeal, white, self-rising, degermed, enriched have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.