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

Weight per 500 calories

• Whole White Corn Flour: 139g
• 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 White Corn Flour or Cornmeal, white, self-rising, bolted, plain, enriched?

Macros Ratio

	Protein	Fat	Carbs
Whole White Corn Flour	7%	9%	84%
Cornmeal, white, self-rising, bolted, plain, enriched	10%	9%	81%

Macro Nutrients

	Whole White 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	5.5% 5.35g	5.25% 5.1g	97g per day for Men 19-50 years
Saturated Fat	2.35% 0.75g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	4.4% 0.07g	1.6g per day for Men 19-50 years
Omega 6	14% 2.36g	13.2% 2.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 106g	81% 105g	130g per day for Men 19-50 years
Sugars	1.22% 0.89g	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	26.6% 10g	26.4% 10g	38g per day for Men 19-50 years
Protein	17% 9.6g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Whole White Corn Flour	Cornmeal, white, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	82.5% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.52% 0.11mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.63mg	49.5% 7.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	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	8.66% 34.6μg	87.2% 349μg	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	3.88% 0.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.42μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole White Corn Flour	Cornmeal, white, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Calcium	0.97% 9.7mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	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	41.2% 3.3mg	108% 8.62mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	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	54% 377mg	172% 1204mg	700mg per day for Men 19-50 years
Potassium	13% 436mg	11.2% 382mg	3400mg per day for Men 19-50 years
Selenium	38.8% 21.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.46% 6.93mg	124% 1867mg	1500mg per day for Men 19-50 years
Zinc	21.8% 2.4mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.51% 19g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Whole White Corn Flour have 1.4 times more Vitamin B5 than Cornmeal, white, self-rising, bolted, plain, enriched.
• While 500 kcal of Cornmeal, white, self-rising, bolted, plain, enriched contain 2.9 times more Vitamin B1, 5.4 times more Vitamin B2, 3 times more Vitamin B3, 1.6 times more Vitamin B6 and 10.1 times more Vitamin B9 than Whole-grain White Corn Flour.
• 500 calories of Whole White Corn Flour have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Whole-grain White Corn Flour as well as Cornmeal, white, self-rising, bolted, plain, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of Whole White Corn Flour have 1.4 times more Copper than Cornmeal, white, self-rising, bolted, plain, enriched.
• While 500 kcal of Cornmeal, white, self-rising, bolted, plain, enriched contain 55.7 times more Calcium, 2.6 times more Iron, 3.2 times more Phosphorus and 269.6 times more Sodium than Whole-grain White Corn Flour.
• Both Whole White Corn Flour and Cornmeal, white, self-rising, bolted, plain, enriched contain similar levels of Magnesium, Potassium and Zinc per 500 calories.
• 500 calories of Whole White Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Cornmeal, white, self-rising, bolted, plain, enriched contain 1.3 times more Protein than Whole-grain White Corn Flour.
• Both Whole White Corn Flour and Cornmeal, white, self-rising, bolted, plain, enriched offer comparable quantities of Energy, Omega 6, Carbohydrate and Fiber per 500 calories.
• Both Whole-grain White Corn Flour as well as Cornmeal, white, self-rising, bolted, plain, enriched provide inadequate amounts of Omega 3 in 500 calories.