Comparing Nutrients in 300 calories Wheat flour, white, all-purpose, enriched, calcium-fortified VS Cornmeal, white, self-rising, degermed, enriched

Weight per 300 calories

• Wheat flour, white, all-purpose, enriched, calcium-fortified: 82.4g
• 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 - Wheat flour, white, all-purpose, enriched, calcium-fortified or Cornmeal, white, self-rising, degermed, enriched?

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%
Cornmeal, white, self-rising, degermed, enriched	10%	4%	86%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, calcium-fortified	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	0.83% 0.81g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	48.4% 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	5.86% 2.23g	15.8% 6g	38g per day for Men 19-50 years
Protein	15.2% 8.5g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, calcium-fortified	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	54% 0.65mg	47.7% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.3% 0.41mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.87mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.8% 0.036mg	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	37.7% 151μg	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	0.33% 0.049mg	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

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Cornmeal, white, self-rising, degermed, enriched	Recommended Dietary Allowance
Calcium	20.8% 208mg	29.6% 296mg	1000mg per day for Men 19-50 years
Copper	13% 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	48% 3.82mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	9.86% 41.4mg	420mg per day for Men 19-50 years
Manganese	24.4% 0.56mg	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	12.7% 89mg	75.2% 526mg	700mg per day for Men 19-50 years
Potassium	2.6% 88mg	4.23% 144mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.11% 1.65mg	76% 1139mg	1500mg per day for Men 19-50 years
Zinc	5.24% 0.58mg	7.7% 0.85mg	11mg per day for Men 19-50 years
Water	0.27% 9.82g	0.23% 8.6g	3700g per day for Men 19-50 years

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

Discover which food has more nutrients per 300 calories - Wheat flour, white, all-purpose, enriched, calcium-fortified or Cornmeal, white, self-rising, degermed, enriched?

Lets compare vitamin content per 300 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified vs Cornmeal, white, self-rising, degermed, enriched:

• 300 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified have 1.2 times more Vitamin B2 and 1.3 times more Vitamin B3 than Cornmeal, white, self-rising, degermed, enriched.
• While 300 kcal of Cornmeal, white, self-rising, degermed, enriched contain 9.1 times more Vitamin B6 and 1.3 times more Vitamin B9 than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Cornmeal, white, self-rising, degermed, enriched provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified have insufficient amounts of Vitamin B6
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified 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 Wheat flour, white, all-purpose, enriched, calcium-fortified vs Cornmeal, white, self-rising, degermed, enriched:

• 300 kcal of Cornmeal, white, self-rising, degermed, enriched contain 1.4 times more Calcium, 2.3 times more Magnesium, 5.9 times more Phosphorus, 691.1 times more Sodium and 1.5 times more Zinc than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Cornmeal, white, self-rising, degermed, enriched contain similar levels of Copper and Iron per 300 calories.
• 300 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified lack sufficient amounts of Magnesium and Zinc
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Cornmeal, white, self-rising, degermed, enriched lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Cornmeal, white, self-rising, degermed, enriched contain 2.7 times more Fiber than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Cornmeal, white, self-rising, degermed, enriched offer comparable quantities of Energy, Carbohydrate and Protein 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 Cornmeal, white, self-rising, degermed, enriched provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.