Comparing Nutrients in 500 calories Cornmeal, white, self-rising, bolted, plain, enriched VS Wheat flour, white, all-purpose, enriched, calcium-fortified

Weight per 500 calories

• Cornmeal, white, self-rising, bolted, plain, enriched: 150g
• 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 - Cornmeal, white, self-rising, bolted, plain, enriched or Wheat flour, white, all-purpose, enriched, calcium-fortified?

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, white, self-rising, bolted, plain, enriched	10%	9%	81%
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%

Macro Nutrients

	Cornmeal, white, self-rising, bolted, plain, enriched	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	5.25% 5.1g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	4.4% 0.07g	1.9% 0.03g	1.6g per day for Men 19-50 years
Omega 6	13.2% 2.25g	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	81% 105g	80.6% 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	9.76% 3.7g	38g per day for Men 19-50 years
Protein	22% 12.4g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, white, self-rising, bolted, plain, enriched	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	82.5% 0.99mg	90% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.5% 7.92mg	50.7% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	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	87.2% 349μg	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	NA	0.55% 0.082mg	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	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Calcium	54% 540mg	34.6% 346mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	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	108% 8.62mg	79.7% 6.37mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	7.2% 30.2mg	420mg per day for Men 19-50 years
Manganese	NA	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	172% 1204mg	21% 148mg	700mg per day for Men 19-50 years
Potassium	11.2% 382mg	4.32% 147mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	124% 1867mg	0.18% 2.75mg	1500mg per day for Men 19-50 years
Zinc	27.2% 3mg	8.74% 0.96mg	11mg per day for Men 19-50 years
Water	0.51% 19g	0.44% 16.4g	3700g per day for Men 19-50 years

Cornmeal, White, Self-rising, Bolted, Plain, Enriched VS Wheat Flour, White, All-purpose, Enriched, Calcium-fortified Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cornmeal, white, self-rising, bolted, plain, enriched or Wheat flour, white, all-purpose, enriched, calcium-fortified?

Lets compare vitamin content per 500 calories of Cornmeal, white, self-rising, bolted, plain, enriched vs Wheat flour, white, all-purpose, enriched, calcium-fortified:

• 500 calories of Cornmeal, white, self-rising, bolted, plain, enriched have 13.4 times more Vitamin B6 and 1.4 times more Vitamin B9 than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Cornmeal, white, self-rising, bolted, plain, enriched and Wheat flour, white, all-purpose, enriched, calcium-fortified provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per 500 calories.
• 500 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified have insufficient amounts of Vitamin B6
• Both Cornmeal, white, self-rising, bolted, plain, enriched as well as Wheat flour, white, all-purpose, enriched, calcium-fortified 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 Wheat flour, white, all-purpose, enriched, calcium-fortified:

• 500 calories of Cornmeal, white, self-rising, bolted, plain, enriched have 1.6 times more Calcium, 1.4 times more Iron, 4.3 times more Magnesium, 8.1 times more Phosphorus, 2.6 times more Potassium, 679.5 times more Sodium and 3.1 times more Zinc than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Cornmeal, white, self-rising, bolted, plain, enriched and Wheat flour, white, all-purpose, enriched, calcium-fortified contain similar levels of Copper per 500 calories.
• 500 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cornmeal, white, self-rising, bolted, plain, enriched have 4.2 times more Omega 6 and 2.7 times more Fiber than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Cornmeal, white, self-rising, bolted, plain, enriched and Wheat flour, white, all-purpose, enriched, calcium-fortified offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified provide inadequate amounts of Omega 6 and Fiber
• Both Cornmeal, white, self-rising, bolted, plain, enriched as well as Wheat flour, white, all-purpose, enriched, calcium-fortified provide inadequate amounts of Omega 3 in 500 calories.