Comparing Nutrients in 500 calories Cornmeal, white, self-rising, degermed, enriched VS White Enriched Degermed Cornmeal

Weight per 500 calories

• Cornmeal, white, self-rising, degermed, enriched: 141g
• White Enriched Degermed Cornmeal: 135g

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, degermed, enriched or White Enriched Degermed Cornmeal?

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, white, self-rising, degermed, enriched	10%	4%	86%
White Enriched Degermed Cornmeal	8%	4%	88%

Macro Nutrients

	Cornmeal, white, self-rising, degermed, enriched	White Enriched Degermed Cornmeal	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.42g	2.44% 2.36g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	1.76% 0.028g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	5.96% 1g	6.42% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	82.6% 107g	130g per day for Men 19-50 years
Sugars	NA	3% 2.18g	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	0.32% 0.23g	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	% 0.76g	g per day for Men 19-50 years
Sucrose	NA	% 0.92g	g per day for Men 19-50 years
Fiber	26.3% 10g	14% 5.27g	38g per day for Men 19-50 years
Protein	21% 12g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, white, self-rising, degermed, enriched	White Enriched Degermed Cornmeal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79.6% 0.95mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.55mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.43mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	19% 0.25mg	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	82% 328μg	70.6% 282μg	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	1.1% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, white, self-rising, degermed, enriched	White Enriched Degermed Cornmeal	Recommended Dietary Allowance
Calcium	49.3% 493mg	0.41% 4.05mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	11.4% 0.1mg	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	83.3% 6.66mg	73.6% 5.9mg	8mg per day for Men 19-50 years
Magnesium	16.4% 69mg	10.3% 43.2mg	420mg per day for Men 19-50 years
Manganese	NA	10.2% 0.24mg	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	125% 877mg	19% 134mg	700mg per day for Men 19-50 years
Potassium	7.04% 239mg	5.64% 192mg	3400mg per day for Men 19-50 years
Selenium	NA	25.8% 14μg	55μg per day for Men 19-50 years
Sodium	127% 1899mg	0.63% 9.46mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	0.41% 15g	3700g per day for Men 19-50 years

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

Discover which food has more nutrients per 500 calories - Cornmeal, white, self-rising, degermed, enriched or White Enriched Degermed Cornmeal?

Lets compare vitamin content per 500 calories of Cornmeal, white, self-rising, degermed, enriched vs White Enriched Degermed Cornmeal:

• 500 calories of Cornmeal, white, self-rising, degermed, enriched have 1.3 times more Vitamin B1 and 2.2 times more Vitamin B6 than White Enriched Degermed Cornmeal.
• Both Cornmeal, white, self-rising, degermed, enriched and White Enriched Degermed Cornmeal provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 500 calories.
• Both Cornmeal, white, self-rising, degermed, enriched as well as White Enriched Degermed Cornmeal 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, degermed, enriched vs White Enriched Degermed Cornmeal:

• 500 calories of Cornmeal, white, self-rising, degermed, enriched have 121.6 times more Calcium, 1.8 times more Copper, 1.6 times more Magnesium, 6.6 times more Phosphorus, 200.7 times more Sodium and 1.6 times more Zinc than White Enriched Degermed Cornmeal.
• Both Cornmeal, white, self-rising, degermed, enriched and White Enriched Degermed Cornmeal contain similar levels of Iron per 500 calories.
• 500 calories of White Enriched Degermed Cornmeal lack sufficient amounts of Calcium and Zinc
• Both Cornmeal, white, self-rising, degermed, enriched as well as White Enriched Degermed Cornmeal lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cornmeal, white, self-rising, degermed, enriched have 1.9 times more Fiber and 1.2 times more Protein than White Enriched Degermed Cornmeal.
• Both Cornmeal, white, self-rising, degermed, enriched and White Enriched Degermed Cornmeal offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Cornmeal, white, self-rising, degermed, enriched as well as White Enriched Degermed Cornmeal provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.