Comparing Nutrients in 500 calories Whole Blue Corn Flour VS Cornmeal, white, self-rising, bolted, plain, enriched

Weight per 500 calories

• Whole Blue Corn Flour: 137g
• Cornmeal, white, self-rising, bolted, plain, enriched: 150g

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

Discover which food has more nutrients per 500 calories - Whole Blue Corn Flour or Cornmeal, white, self-rising, bolted, plain, enriched?

Macros Ratio

	Protein	Fat	Carbs
Whole Blue Corn Flour	9%	12%	79%
Cornmeal, white, self-rising, bolted, plain, enriched	10%	9%	81%

Macro Nutrients

	Whole Blue Corn Flour	Cornmeal, white, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	5.25% 5.1g	97g per day for Men 19-50 years
Saturated Fat	NA	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	NA	4.4% 0.07g	1.6g per day for Men 19-50 years
Omega 6	NA	13.2% 2.25g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	81% 105g	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	30.4% 11.5g	26.4% 10g	38g per day for Men 19-50 years
Protein	21.5% 12g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Whole Blue Corn Flour	Cornmeal, white, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	82.5% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.3% 0.32mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	49.5% 7.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.7% 0.65mg	62% 0.81mg	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	NA	87.2% 349μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Whole Blue Corn Flour	Cornmeal, white, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Calcium	0.69% 6.87mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	23.5% 0.21mg	25% 0.22mg	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	30% 2.4mg	108% 8.62mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	32.3% 0.74mg	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	51.6% 361mg	172% 1204mg	700mg per day for Men 19-50 years
Potassium	15.4% 523mg	11.2% 382mg	3400mg per day for Men 19-50 years
Selenium	5.5% 3.02μg	NA	55μg per day for Men 19-50 years
Sodium	0.46% 6.87mg	124% 1867mg	1500mg per day for Men 19-50 years
Zinc	28% 3.08mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.51% 19g	3700g per day for Men 19-50 years

Whole Blue Corn Flour VS Cornmeal, White, Self-rising, Bolted, Plain, Enriched Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Whole Blue Corn Flour or Cornmeal, white, self-rising, bolted, plain, enriched?

Lets compare vitamin content per 500 calories of Whole Blue Corn Flour vs Cornmeal, white, self-rising, bolted, plain, enriched:

• 500 kcal of Cornmeal, white, self-rising, bolted, plain, enriched contain 4.5 times more Vitamin B1, 1.9 times more Vitamin B2, 2.2 times more Vitamin B3 and 1.3 times more Vitamin B6 than Whole-grain Blue Corn Flour.
• Both Whole Blue Corn Flour and Cornmeal, white, self-rising, bolted, plain, enriched provide similar amounts of Vitamin B5 per 500 calories.

Comparing minerals per 500 calories for Whole Blue Corn Flour vs Cornmeal, white, self-rising, bolted, plain, enriched:

• 500 calories of Whole Blue Corn Flour have 1.4 times more Potassium than Cornmeal, white, self-rising, bolted, plain, enriched.
• While 500 kcal of Cornmeal, white, self-rising, bolted, plain, enriched contain 78.7 times more Calcium, 3.6 times more Iron, 3.3 times more Phosphorus and 271.8 times more Sodium than Whole-grain Blue Corn Flour.
• Both Whole Blue Corn Flour and Cornmeal, white, self-rising, bolted, plain, enriched contain similar levels of Copper, Magnesium and Zinc per 500 calories.
• 500 calories of Whole Blue Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• Both Whole-grain Blue Corn Flour and Cornmeal, white, self-rising, bolted, plain, enriched have similar amounts of macro-nutrients per 500 kcal
• Both Whole Blue Corn Flour and Cornmeal, white, self-rising, bolted, plain, enriched offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.