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

Weight per 300 calories

• Cornmeal, yellow, self-rising, bolted, plain, enriched: 89.8g
• Cornmeal: 83g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, yellow, self-rising, bolted, plain, enriched	10%	9%	81%
Cornmeal	9%	9%	82%

Macro Nutrients

	Cornmeal, yellow, self-rising, bolted, plain, enriched	Cornmeal	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.05g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	2.64% 0.042g	2.54% 0.041g	1.6g per day for Men 19-50 years
Omega 6	7.94% 1.35g	7.75% 1.3g	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	49% 63.7g	130g per day for Men 19-50 years
Sugars	NA	0.73% 0.53g	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	16% 6.05g	38g per day for Men 19-50 years
Protein	13.3% 7.44g	12% 6.73g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, yellow, self-rising, bolted, plain, enriched	Cornmeal	Recommended Dietary Allowance
Vitamin A	2.3% 20.7μg	1% 9.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.5% 0.59mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.6% 0.36mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.7% 4.75mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.63% 0.38mg	7.04% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.3% 0.49mg	19.4% 0.25mg	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	5.18% 20.7μg	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	2.32% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, yellow, self-rising, bolted, plain, enriched	Cornmeal	Recommended Dietary Allowance
Calcium	32.4% 324mg	0.5% 4.97mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	17.8% 0.16mg	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	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.2mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	19.4% 0.45mg	18% 0.41mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	6.74% 229mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	NA	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	74.7% 1120mg	1.93% 29mg	1500mg per day for Men 19-50 years
Zinc	16.3% 1.8mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	0.23% 8.5g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Cornmeal, yellow, self-rising, bolted, plain, enriched have 1.9 times more Vitamin B1, 2.2 times more Vitamin B2, 1.6 times more Vitamin B3, 1.9 times more Vitamin B6 and 10.1 times more Vitamin B9 than Cornmeal.
• Both Cornmeal, yellow, self-rising, bolted, plain, enriched and Cornmeal provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Cornmeal have insufficient amounts of Vitamin B9
• Both Cornmeal, yellow, self-rising, bolted, plain, enriched as well as Whole-grain Yellow Cornmeal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Cornmeal, yellow, self-rising, bolted, plain, enriched have 65.2 times more Calcium, 1.8 times more Iron, 3.6 times more Phosphorus and 38.6 times more Sodium than Cornmeal.
• While 300 kcal of Whole-grain Yellow Cornmeal contain 1.4 times more Magnesium than Cornmeal, yellow, self-rising, bolted, plain, enriched.
• Both Cornmeal, yellow, self-rising, bolted, plain, enriched and Cornmeal contain similar levels of Copper, Manganese, Potassium and Zinc per 300 calories.
• 300 calories of Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• Both Cornmeal, yellow, self-rising, bolted, plain, enriched and Whole-grain Yellow Cornmeal have similar amounts of macro-nutrients per 300 kcal
• Both Cornmeal, yellow, self-rising, bolted, plain, enriched and Cornmeal offer comparable quantities of Energy, Omega 6, Carbohydrate, Fiber and Protein per 300 calories.
• Both Cornmeal, yellow, self-rising, bolted, plain, enriched as well as Whole-grain Yellow Cornmeal provide inadequate amounts of Omega 3 in 300 calories.