Comparing Nutrients in 300 calories Wheat flour, white, all-purpose, enriched, calcium-fortified VS Yellow Unenriched Degermed Cornmeal

Weight per 300 calories

• Wheat flour, white, all-purpose, enriched, calcium-fortified: 82.4g
• Yellow Unenriched Degermed Cornmeal: 81g

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

Discover which food has more nutrients per 300 calories - Wheat flour, white, all-purpose, enriched, calcium-fortified or Yellow Unenriched Degermed Cornmeal?

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%
Yellow Unenriched Degermed Cornmeal	8%	4%	88%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.83% 0.81g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	3.85% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.4% 63g	49.6% 64.4g	130g per day for Men 19-50 years
Sugars	NA	1.8% 1.3g	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	0.19% 0.14g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.55g	g per day for Men 19-50 years
Fiber	5.86% 2.23g	8.32% 3.16g	38g per day for Men 19-50 years
Protein	15.2% 8.5g	10.3% 5.76g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.99% 8.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	9.46% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.3% 0.41mg	3.1% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.87mg	5.07% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.8% 0.036mg	11.4% 0.15mg	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	37.7% 151μg	6.1% 24.3μg	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	0.33% 0.049mg	0.65% 0.097mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Calcium	20.8% 208mg	0.24% 2.43mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	6.85% 0.062mg	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	48% 3.82mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	6.18% 26mg	420mg per day for Men 19-50 years
Manganese	24.4% 0.56mg	6.13% 0.14mg	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	12.7% 89mg	11.5% 80.3mg	700mg per day for Men 19-50 years
Potassium	2.6% 88mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	NA	15.5% 8.5μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.65mg	0.38% 5.68mg	1500mg per day for Men 19-50 years
Zinc	5.24% 0.58mg	4.86% 0.54mg	11mg per day for Men 19-50 years
Water	0.27% 9.82g	0.24% 9.06g	3700g per day for Men 19-50 years

Wheat Flour, White, All-purpose, Enriched, Calcium-fortified VS Yellow Unenriched Degermed Cornmeal Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Wheat flour, white, all-purpose, enriched, calcium-fortified or Yellow Unenriched Degermed Cornmeal?

Lets compare vitamin content per 300 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified vs Yellow Unenriched Degermed Cornmeal:

• 300 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified have 5.7 times more Vitamin B1, 10 times more Vitamin B2, 6 times more Vitamin B3, 1.9 times more Vitamin B5 and 6.2 times more Vitamin B9 than Yellow Unenriched Degermed Cornmeal.
• While 300 kcal of Yellow Unenriched Degermed Cornmeal contain 4.1 times more Vitamin B6 than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• 300 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified have insufficient amounts of Vitamin B6
• 300 calories of Yellow Unenriched Degermed Cornmeal have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Yellow Unenriched Degermed Cornmeal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Wheat flour, white, all-purpose, enriched, calcium-fortified vs Yellow Unenriched Degermed Cornmeal:

• 300 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified have 85.4 times more Calcium, 1.9 times more Copper, 4.3 times more Iron and 4 times more Manganese than Yellow Unenriched Degermed Cornmeal.
• While 300 kcal of Yellow Unenriched Degermed Cornmeal contain 1.4 times more Magnesium than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Yellow Unenriched Degermed Cornmeal contain similar levels of Phosphorus per 300 calories.
• 300 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified lack sufficient amounts of Magnesium
• 300 calories of Yellow Unenriched Degermed Cornmeal lack sufficient amounts of Calcium
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Yellow Unenriched Degermed Cornmeal lack sufficient amounts of Potassium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified have 1.5 times more Protein than Yellow Unenriched Degermed Cornmeal.
• While 300 kcal of Yellow Unenriched Degermed Cornmeal contain 1.4 times more Fiber than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Yellow Unenriched Degermed Cornmeal offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified provide inadequate amounts of Fiber
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Yellow Unenriched Degermed Cornmeal provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.