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

Weight per 300 calories

• White Cornmeal: 83g
• 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 - White Cornmeal or Cornmeal, white, self-rising, degermed, enriched?

Macros Ratio

	Protein	Fat	Carbs
White Cornmeal	9%	9%	82%
Cornmeal, white, self-rising, degermed, enriched	10%	4%	86%

Macro Nutrients

	White Cornmeal	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	3.07% 2.98g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	2.54% 0.041g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	7.75% 1.3g	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	49% 63.7g	48.6% 63.2g	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% 6.05g	15.8% 6g	38g per day for Men 19-50 years
Protein	12% 6.73g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	White Cornmeal	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	26.6% 0.32mg	47.7% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.04% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	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	5.18% 20.7μg	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	2.32% 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

	White Cornmeal	Cornmeal, white, self-rising, degermed, enriched	Recommended Dietary Allowance
Calcium	0.5% 4.97mg	29.6% 296mg	1000mg per day for Men 19-50 years
Copper	17.8% 0.16mg	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	35.7% 2.86mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	9.86% 41.4mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	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	28.5% 200mg	75.2% 526mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	4.23% 144mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	NA	55μg per day for Men 19-50 years
Sodium	1.93% 29mg	76% 1139mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	7.7% 0.85mg	11mg per day for Men 19-50 years
Water	0.23% 8.5g	0.23% 8.6g	3700g per day for Men 19-50 years

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

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

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

• 300 kcal of Cornmeal, white, self-rising, degermed, enriched contain 1.8 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B6 and 9.5 times more Vitamin B9 than Whole-grain White Cornmeal.
• 300 calories of White Cornmeal have insufficient amounts of Vitamin B9
• Both Whole-grain White Cornmeal 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 White Cornmeal vs Cornmeal, white, self-rising, degermed, enriched:

• 300 calories of White Cornmeal have 1.5 times more Copper, 2.5 times more Magnesium, 1.7 times more Potassium and 1.8 times more Zinc than Cornmeal, white, self-rising, degermed, enriched.
• While 300 kcal of Cornmeal, white, self-rising, degermed, enriched contain 59.5 times more Calcium, 1.4 times more Iron, 2.6 times more Phosphorus and 39.3 times more Sodium than Whole-grain White Cornmeal.
• 300 calories of White Cornmeal lack sufficient amounts of Calcium
• 300 calories of Cornmeal, white, self-rising, degermed, enriched lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of White Cornmeal have 2.2 times more Omega 6 than Cornmeal, white, self-rising, degermed, enriched.
• Both White Cornmeal 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 Whole-grain White Cornmeal as well as Cornmeal, white, self-rising, degermed, enriched provide inadequate amounts of Omega 3 in 300 calories.