Comparing Nutrients in 500 calories Cornmeal, white, self-rising, bolted, plain, enriched VS Cornmeal, white, self-rising, degermed, enriched

Weight per 500 calories

• Cornmeal, white, self-rising, bolted, plain, enriched: 150g
• Cornmeal, white, self-rising, degermed, enriched: 141g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, white, self-rising, bolted, plain, enriched	10%	9%	81%
Cornmeal, white, self-rising, degermed, enriched	10%	4%	86%

Macro Nutrients

	Cornmeal, white, self-rising, bolted, plain, enriched	Cornmeal, white, self-rising, degermed, enriched	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.25% 5.1g	2.5% 2.42g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	4.4% 0.07g	1.76% 0.028g	1.6g per day for Men 19-50 years
Omega 6	13.2% 2.25g	5.96% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	81% 105g	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	26.4% 10g	26.3% 10g	38g per day for Men 19-50 years
Protein	22% 12.4g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, white, self-rising, bolted, plain, enriched	Cornmeal, white, self-rising, degermed, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.5% 0.99mg	79.6% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.5% 7.92mg	40% 6.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	42.3% 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	87.2% 349μg	82% 328μg	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	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

	Cornmeal, white, self-rising, bolted, plain, enriched	Cornmeal, white, self-rising, degermed, enriched	Recommended Dietary Allowance
Calcium	54% 540mg	49.3% 493mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	20.3% 0.18mg	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	108% 8.62mg	83.3% 6.66mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	16.4% 69mg	420mg per day for Men 19-50 years
Manganese	NA	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	172% 1204mg	125% 877mg	700mg per day for Men 19-50 years
Potassium	11.2% 382mg	7.04% 239mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	124% 1867mg	127% 1899mg	1500mg per day for Men 19-50 years
Zinc	27.2% 3mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.51% 19g	0.39% 14.3g	3700g per day for Men 19-50 years

Cornmeal, White, Self-rising, Bolted, Plain, Enriched VS Cornmeal, White, Self-rising, Degermed, Enriched Nutrients Per 500 Kcal

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

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

• 500 calories of Cornmeal, white, self-rising, bolted, plain, enriched have 1.2 times more Vitamin B3 and 1.5 times more Vitamin B6 than Cornmeal, white, self-rising, degermed, enriched.
• Both Cornmeal, white, self-rising, bolted, plain, enriched and Cornmeal, white, self-rising, degermed, enriched provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 500 calories.
• Both Cornmeal, white, self-rising, bolted, plain, enriched as well as Cornmeal, white, self-rising, degermed, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cornmeal, white, self-rising, bolted, plain, enriched vs Cornmeal, white, self-rising, degermed, enriched:

• 500 calories of Cornmeal, white, self-rising, bolted, plain, enriched have 1.2 times more Copper, 1.3 times more Iron, 1.9 times more Magnesium, 1.4 times more Phosphorus, 1.6 times more Potassium and 2.1 times more Zinc than Cornmeal, white, self-rising, degermed, enriched.
• Both Cornmeal, white, self-rising, bolted, plain, enriched and Cornmeal, white, self-rising, degermed, enriched contain similar levels of Calcium and Sodium per 500 calories.
• 500 calories of Cornmeal, white, self-rising, degermed, enriched lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cornmeal, white, self-rising, bolted, plain, enriched have 2.2 times more Omega 6 than Cornmeal, white, self-rising, degermed, enriched.
• Both Cornmeal, white, self-rising, bolted, plain, enriched and Cornmeal, white, self-rising, degermed, enriched offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• 500 calories of Cornmeal, white, self-rising, degermed, enriched provide inadequate amounts of Omega 6
• Both Cornmeal, white, self-rising, bolted, plain, enriched as well as Cornmeal, white, self-rising, degermed, enriched provide inadequate amounts of Omega 3 in 500 calories.