Comparing Nutrients in 500 calories White Enriched Degermed Cornmeal VS Cornmeal, white, self-rising, bolted, with wheat flour added, enriched

Weight per 500 calories

• White Enriched Degermed Cornmeal: 135g
• Cornmeal, white, self-rising, bolted, with wheat flour added, enriched: 144g

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

Which food has more nutrients per 500 calories - White Enriched Degermed Cornmeal or Cornmeal, white, self-rising, bolted, with wheat flour added, enriched?

Macros Ratio

	Protein	Fat	Carbs
White Enriched Degermed Cornmeal	8%	4%	88%
Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	10%	7%	83%

Macro Nutrients

	White Enriched Degermed Cornmeal	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.44% 2.36g	4.22% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	6.42% 1.1g	10.6% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.6% 107g	81% 106g	130g per day for Men 19-50 years
Sugars	3% 2.18g	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	0.32% 0.23g	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	% 0.76g	NA	g per day for Men 19-50 years
Sucrose	% 0.92g	NA	g per day for Men 19-50 years
Fiber	14% 5.27g	24% 9.05g	38g per day for Men 19-50 years
Protein	17% 9.6g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	White Enriched Degermed Cornmeal	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	85.4% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	46.7% 7.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	42.6% 0.55mg	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	70.6% 282μg	95% 379μg	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	1.1% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Enriched Degermed Cornmeal	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	Recommended Dietary Allowance
Calcium	0.41% 4.05mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	22% 0.2mg	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	73.6% 5.9mg	89% 7.1mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43.2mg	18.5% 77.6mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.24mg	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	19% 134mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	5.64% 192mg	8.75% 297mg	3400mg per day for Men 19-50 years
Selenium	25.8% 14μg	NA	55μg per day for Men 19-50 years
Sodium	0.63% 9.46mg	126% 1895mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.4% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of White Enriched Degermed Cornmeal vs Cornmeal, white, self-rising, bolted, with wheat flour added, enriched:

• Cornmeal, white, self-rising, bolted, with wheat flour added, enriched contains 1.4 times more Vitamin B1, 1.7 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.3 times more Vitamin B9 than White Enriched Degermed Cornmeal.
• Both White Enriched Degermed Cornmeal and Cornmeal, white, self-rising, bolted, with wheat flour added, enriched have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
• Both White Enriched Degermed Cornmeal as well as Cornmeal, white, self-rising, bolted, with wheat flour added, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for White Enriched Degermed Cornmeal vs Cornmeal, white, self-rising, bolted, with wheat flour added, enriched:

• Cornmeal, white, self-rising, bolted, with wheat flour added, enriched contains 106 times more Calcium, 1.9 times more Copper, 1.8 times more Magnesium, 7 times more Phosphorus, 1.5 times more Potassium, 200.3 times more Sodium and 2.2 times more Zinc than White Enriched Degermed Cornmeal.
• Both White Enriched Degermed Cornmeal and Cornmeal, white, self-rising, bolted, with wheat flour added, enriched have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cornmeal, white, self-rising, bolted, with wheat flour added, enriched contains 1.7 times more Omega 6, 1.7 times more Fiber and 1.3 times more Protein than White Enriched Degermed Cornmeal.
• Both White Enriched Degermed Cornmeal and Cornmeal, white, self-rising, bolted, with wheat flour added, enriched have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both White Enriched Degermed Cornmeal as well as Cornmeal, white, self-rising, bolted, with wheat flour added, enriched have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.