Comparing Nutrients in 500 calories White Enriched Degermed Cornmeal VS Wheat flour, white, all-purpose, enriched, calcium-fortified

Weight per 500 calories

• White Enriched Degermed Cornmeal: 135g
• Wheat flour, white, all-purpose, enriched, calcium-fortified: 137g

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

Discover which food has more nutrients per 500 calories - White Enriched Degermed Cornmeal or Wheat flour, white, all-purpose, enriched, calcium-fortified?

Macros Ratio

	Protein	Fat	Carbs
White Enriched Degermed Cornmeal	8%	4%	88%
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%

Macro Nutrients

	White Enriched Degermed Cornmeal	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.44% 2.36g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	1.9% 0.03g	1.6g per day for Men 19-50 years
Omega 6	6.42% 1.1g	3.16% 0.54g	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	80.6% 105g	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	9.76% 3.7g	38g per day for Men 19-50 years
Protein	17% 9.6g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	White Enriched Degermed Cornmeal	Wheat flour, white, all-purpose, enriched, calcium-fortified	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	90% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	50.7% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	4.65% 0.06mg	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	63% 251μg	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	0.55% 0.082mg	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	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Calcium	0.41% 4.05mg	34.6% 346mg	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	79.7% 6.37mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43.2mg	7.2% 30.2mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.24mg	40.7% 0.94mg	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	21% 148mg	700mg per day for Men 19-50 years
Potassium	5.64% 192mg	4.32% 147mg	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	0.18% 2.75mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	8.74% 0.96mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.44% 16.4g	3700g per day for Men 19-50 years

White Enriched Degermed Cornmeal VS Wheat Flour, White, All-purpose, Enriched, Calcium-fortified Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - White Enriched Degermed Cornmeal or Wheat flour, white, all-purpose, enriched, calcium-fortified?

Lets compare vitamin content per 500 calories of White Enriched Degermed Cornmeal vs Wheat flour, white, all-purpose, enriched, calcium-fortified:

• 500 calories of White Enriched Degermed Cornmeal have 4.1 times more Vitamin B6 than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• While 500 kcal of Wheat flour, white, all-purpose, enriched, calcium-fortified contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.9 times more Vitamin B5 than White Enriched Degermed Cornmeal.
• Both White Enriched Degermed Cornmeal and Wheat flour, white, all-purpose, enriched, calcium-fortified provide similar amounts of Vitamin B3 and Vitamin B9 per 500 calories.
• 500 calories of White Enriched Degermed Cornmeal have insufficient amounts of Vitamin B5
• 500 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified have insufficient amounts of Vitamin B6
• Both White Enriched Degermed Cornmeal as well as Wheat flour, white, all-purpose, enriched, calcium-fortified have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for White Enriched Degermed Cornmeal vs Wheat flour, white, all-purpose, enriched, calcium-fortified:

• 500 calories of White Enriched Degermed Cornmeal have 1.4 times more Magnesium than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• While 500 kcal of Wheat flour, white, all-purpose, enriched, calcium-fortified contain 85.4 times more Calcium, 1.9 times more Copper and 4 times more Manganese than White Enriched Degermed Cornmeal.
• Both White Enriched Degermed Cornmeal and Wheat flour, white, all-purpose, enriched, calcium-fortified contain similar levels of Iron and Phosphorus per 500 calories.
• 500 calories of White Enriched Degermed Cornmeal lack sufficient amounts of Calcium
• 500 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified lack sufficient amounts of Magnesium
• Both White Enriched Degermed Cornmeal as well as Wheat flour, white, all-purpose, enriched, calcium-fortified lack sufficient amounts of Potassium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of White Enriched Degermed Cornmeal have 1.4 times more Fiber than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• While 500 kcal of Wheat flour, white, all-purpose, enriched, calcium-fortified contain 1.5 times more Protein than White Enriched Degermed Cornmeal.
• Both White Enriched Degermed Cornmeal and Wheat flour, white, all-purpose, enriched, calcium-fortified offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified provide inadequate amounts of Fiber
• Both White Enriched Degermed Cornmeal as well as Wheat flour, white, all-purpose, enriched, calcium-fortified provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.