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

Weight per 500 calories

• Cornmeal: 138g
• Cornmeal, yellow, self-rising, bolted, plain, enriched: 150g

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

Which food has more nutrients per 500 calories - Cornmeal or Cornmeal, yellow, self-rising, bolted, plain, enriched?

Macros Ratio

	Protein	Fat	Carbs
Cornmeal	9%	9%	82%
Cornmeal, yellow, self-rising, bolted, plain, enriched	10%	9%	81%

Macro Nutrients

	Cornmeal	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	5.25% 5.1g	97g per day for Men 19-50 years
Saturated Fat	2.18% 0.7g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	4.23% 0.068g	4.4% 0.07g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	13.2% 2.25g	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% 105g	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	26.4% 10g	38g per day for Men 19-50 years
Protein	20% 11.2g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Cornmeal	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Vitamin A	1.7% 15μg	3.83% 34.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.3% 0.53mg	82.5% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.4% 5mg	49.5% 7.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	62% 0.81mg	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	87.2% 349μg	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

	Cornmeal	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Calcium	0.83% 8.3mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	25% 0.22mg	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	108% 8.62mg	8mg per day for Men 19-50 years
Magnesium	41.8% 175mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	32.4% 0.75mg	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	172% 1204mg	700mg per day for Men 19-50 years
Potassium	11.7% 396mg	11.2% 382mg	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	124% 1867mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.51% 19g	3700g per day for Men 19-50 years

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

• Cornmeal, yellow, self-rising, bolted, plain, enriched contains 1.9 times more Vitamin B1, 2.2 times more Vitamin B2, 1.6 times more Vitamin B3, 1.9 times more Vitamin B6 and 10.1 times more Vitamin B9 than Whole-grain Yellow Cornmeal.
• Both Whole-grain Yellow Cornmeal and Cornmeal, yellow, self-rising, bolted, plain, enriched have similar amounts of Vitamin B5 per 500 kcal.
• Both Whole-grain Yellow Cornmeal as well as Cornmeal, yellow, self-rising, bolted, plain, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

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

• Whole-grain Yellow Cornmeal has 1.4 times more Magnesium than Cornmeal, yellow, self-rising, bolted, plain, enriched.
• While Cornmeal, yellow, self-rising, bolted, plain, enriched contains 65.2 times more Calcium, 1.8 times more Iron, 3.6 times more Phosphorus and 38.6 times more Sodium than Whole-grain Yellow Cornmeal.
• Both Whole-grain Yellow Cornmeal and Cornmeal, yellow, self-rising, bolted, plain, enriched have similar amounts of Copper, Manganese, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Whole-grain Yellow Cornmeal and Cornmeal, yellow, self-rising, bolted, plain, enriched have similar amounts of macro-nutrients per 500 kcal
• Both Whole-grain Yellow Cornmeal and Cornmeal, yellow, self-rising, bolted, plain, enriched have similar amounts of Energy, Fat, Omega 6, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Whole-grain Yellow Cornmeal as well as Cornmeal, yellow, self-rising, bolted, plain, enriched have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.