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

Weight per 500 calories

• White Cornmeal: 138g
• 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.

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

Macros Ratio

	Protein	Fat	Carbs
White Cornmeal	9%	9%	82%
Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	10%	7%	83%

Macro Nutrients

	White 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	5.1% 4.96g	4.22% 4.1g	97g per day for Men 19-50 years
Saturated Fat	2.18% 0.7g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	4.23% 0.068g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	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	81.7% 106g	81% 106g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	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	26.5% 10g	24% 9.05g	38g per day for Men 19-50 years
Protein	20% 11.2g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	White 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	44.3% 0.53mg	85.4% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.4% 5mg	46.7% 7.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	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	8.63% 34.5μg	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	3.87% 0.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Cornmeal	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	Recommended Dietary Allowance
Calcium	0.83% 8.3mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	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	59.6% 4.77mg	89% 7.1mg	8mg per day for Men 19-50 years
Magnesium	41.8% 175mg	18.5% 77.6mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	47.6% 333mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	11.7% 396mg	8.75% 297mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	NA	55μg per day for Men 19-50 years
Sodium	3.22% 48.3mg	126% 1895mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.4% 15g	3700g per day for Men 19-50 years

White Cornmeal VS Cornmeal, White, Self-rising, Bolted, With Wheat Flour Added, Enriched Nutrients Per 500 Kcal

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

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

• 500 kcal of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched contain 1.9 times more Vitamin B1, 2.2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.3 times more Vitamin B6 and 11 times more Vitamin B9 than Whole-grain White Cornmeal.
• Both White Cornmeal and Cornmeal, white, self-rising, bolted, with wheat flour added, enriched provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of White Cornmeal have insufficient amounts of Vitamin B9
• Both Whole-grain White 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 calories.

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

• 500 calories of White Cornmeal have 1.3 times more Copper, 2.3 times more Magnesium, 1.3 times more Potassium and 1.3 times more Zinc than Cornmeal, white, self-rising, bolted, with wheat flour added, enriched.
• While 500 kcal of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched contain 51.8 times more Calcium, 1.5 times more Iron, 2.8 times more Phosphorus and 39.2 times more Sodium than Whole-grain White Cornmeal.
• 500 calories of White Cornmeal lack sufficient amounts of Calcium
• 500 calories of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of White Cornmeal have 1.2 times more Omega 6 than Cornmeal, white, self-rising, bolted, with wheat flour added, enriched.
• Both White Cornmeal and Cornmeal, white, self-rising, bolted, with wheat flour added, enriched offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• Both Whole-grain White Cornmeal as well as Cornmeal, white, self-rising, bolted, with wheat flour added, enriched provide inadequate amounts of Omega 3 in 500 calories.