Comparing Nutrients in 500 calories White Corn VS Whole Blue Corn Flour

Weight per 500 calories

• White Corn: 137g
• Whole Blue Corn Flour: 137g

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

Which food has more nutrients per 500 calories - White Corn or Whole Blue Corn Flour?

Macros Ratio

	Protein	Fat	Carbs
White Corn	10%	11%	79%
Whole Blue Corn Flour	9%	12%	79%

Macro Nutrients

	White Corn	Whole Blue Corn Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	2.86% 0.91g	NA	32g per day for Men 19-50 years
Omega 3	5.57% 0.089g	NA	1.6g per day for Men 19-50 years
Omega 6	17% 2.87g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	78.3% 102g	78% 101g	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	NA	30.4% 11.5g	38g per day for Men 19-50 years
Protein	23% 13g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	White Corn	Whole Blue Corn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.28mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.97mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.5% 0.85mg	49.7% 0.65mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	White Corn	Whole Blue Corn Flour	Recommended Dietary Allowance
Calcium	0.96% 9.6mg	0.69% 6.87mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	23.5% 0.21mg	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	46.4% 3.7mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	41.4% 174mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	32.3% 0.74mg	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	41% 288mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	11.6% 393mg	15.4% 523mg	3400mg per day for Men 19-50 years
Selenium	38.6% 21.2μg	5.5% 3.02μg	55μg per day for Men 19-50 years
Sodium	3.2% 48mg	0.46% 6.87mg	1500mg per day for Men 19-50 years
Zinc	27.5% 3.03mg	28% 3.08mg	11mg per day for Men 19-50 years
Water	0.38% 14.2g	0.4% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of White Corn vs Whole Blue Corn Flour:

• White Corn Grain has 2.4 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.3 times more Vitamin B6 than Whole-grain Blue Corn Flour.
• While Whole-grain Blue Corn Flour contains 1.3 times more Vitamin B5 than White Corn Grain.
• Both White Corn Grain and Whole-grain Blue Corn Flour have similar amounts of Vitamin B2 per 500 kcal.

Comparing minerals per 500 calories for White Corn vs Whole Blue Corn Flour:

• White Corn Grain has 2 times more Copper, 1.6 times more Iron and 7 times more Selenium than Whole-grain Blue Corn Flour.
• While Whole-grain Blue Corn Flour contains 1.3 times more Phosphorus and 1.3 times more Potassium than White Corn Grain.
• Both White Corn Grain and Whole-grain Blue Corn Flour have similar amounts of Magnesium, Manganese and Zinc per 500 kcal.
• Both White Corn Grain as well as Whole-grain Blue Corn Flour have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both White Corn Grain and Whole-grain Blue Corn Flour have similar amounts of macro-nutrients per 500 kcal
• Both White Corn Grain and Whole-grain Blue Corn Flour have similar amounts of Energy, Fat, Carbohydrate and Protein per 500 kcal.
• Both White Corn Grain as well as Whole-grain Blue Corn Flour have insufficient amounts of Glucose and Sucrose in 500 kcal.