Comparing Nutrients in 500 calories Corn VS Cornmeal, yellow, self-rising, bolted, plain, enriched

Weight per 500 calories

• Corn: 137g
• Cornmeal, yellow, 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 - Corn or Cornmeal, yellow, self-rising, bolted, plain, enriched?

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Cornmeal, yellow, self-rising, bolted, plain, enriched	10%	9%	81%

Macro Nutrients

	Corn	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	5.25% 5.1g	97g per day for Men 19-50 years
Saturated Fat	2.86% 0.91g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	5.57% 0.089g	4.4% 0.07g	1.6g per day for Men 19-50 years
Omega 6	17% 2.87g	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	78.3% 102g	81% 105g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	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	26.3% 10g	26.4% 10g	38g per day for Men 19-50 years
Protein	23% 13g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Corn	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Vitamin A	1.67% 15μg	3.83% 34.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	82.5% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.28mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.97mg	49.5% 7.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.5% 0.85mg	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	6.5% 26μg	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	4.47% 0.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.34% 0.41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Calcium	0.96% 9.6mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	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	46.4% 3.7mg	108% 8.62mg	8mg per day for Men 19-50 years
Magnesium	41.4% 174mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	32.4% 0.75mg	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	172% 1204mg	700mg per day for Men 19-50 years
Potassium	11.6% 393mg	11.2% 382mg	3400mg per day for Men 19-50 years
Selenium	38.6% 21.2μg	NA	55μg per day for Men 19-50 years
Sodium	3.2% 48mg	124% 1867mg	1500mg per day for Men 19-50 years
Zinc	27.5% 3.03mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	0.38% 14.2g	0.51% 19g	3700g per day for Men 19-50 years

Corn VS Cornmeal, Yellow, Self-rising, Bolted, Plain, Enriched Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Corn vs Cornmeal, yellow, self-rising, bolted, plain, enriched:

• 500 kcal of Cornmeal, yellow, self-rising, bolted, plain, enriched contain 1.9 times more Vitamin B1, 2.2 times more Vitamin B2, 1.6 times more Vitamin B3 and 13.4 times more Vitamin B9 than Yellow Corn Grain .
• Both Corn and Cornmeal, yellow, self-rising, bolted, plain, enriched provide similar amounts of Vitamin B5 and Vitamin B6 per 500 calories.
• 500 calories of Corn have insufficient amounts of Vitamin B9
• Both Yellow Corn Grain as well as Cornmeal, yellow, 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 Corn vs Cornmeal, yellow, self-rising, bolted, plain, enriched:

• 500 calories of Corn have 1.9 times more Copper and 1.4 times more Magnesium than Cornmeal, yellow, self-rising, bolted, plain, enriched.
• While 500 kcal of Cornmeal, yellow, self-rising, bolted, plain, enriched contain 56.4 times more Calcium, 2.3 times more Iron, 4.2 times more Phosphorus and 38.9 times more Sodium than Yellow Corn Grain .
• Both Corn and Cornmeal, yellow, self-rising, bolted, plain, enriched contain similar levels of Manganese, Potassium and Zinc per 500 calories.
• 500 calories of Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Corn have 1.3 times more Omega 6 than Cornmeal, yellow, self-rising, bolted, plain, enriched.
• Both Corn and Cornmeal, yellow, self-rising, bolted, plain, enriched offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• Both Yellow Corn Grain as well as Cornmeal, yellow, self-rising, bolted, plain, enriched provide inadequate amounts of Omega 3 in 500 calories.