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

Weight per 500 calories

• Cornmeal, yellow, self-rising, bolted, plain, enriched: 150g
• Cornmeal, degermed, enriched, yellow: 135g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, yellow, self-rising, bolted, plain, enriched	10%	9%	81%
Cornmeal, degermed, enriched, yellow	8%	4%	88%

Macro Nutrients

	Cornmeal, yellow, self-rising, bolted, plain, enriched	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.25% 5.1g	2.44% 2.36g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	4.4% 0.07g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	13.2% 2.25g	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	26.4% 10g	14% 5.27g	38g per day for Men 19-50 years
Protein	22% 12.4g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, yellow, self-rising, bolted, plain, enriched	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Vitamin A	3.83% 34.4μg	1.65% 15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.5% 0.99mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.5% 7.92mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	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	87.2% 349μg	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, yellow, self-rising, bolted, plain, enriched	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Calcium	54% 540mg	0.41% 4.05mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	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	108% 8.62mg	73.6% 5.9mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	10.3% 43.2mg	420mg per day for Men 19-50 years
Manganese	32.4% 0.75mg	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	172% 1204mg	19% 134mg	700mg per day for Men 19-50 years
Potassium	11.2% 382mg	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	124% 1867mg	0.63% 9.46mg	1500mg per day for Men 19-50 years
Zinc	27.2% 3mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.51% 19g	0.41% 15g	3700g per day for Men 19-50 years

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

• Cornmeal, yellow, self-rising, bolted, plain, enriched has 1.3 times more Vitamin B1, 2 times more Vitamin B5, 3.3 times more Vitamin B6 and 1.2 times more Vitamin B9 than Cornmeal, degermed, enriched, yellow.
• Both Cornmeal, yellow, self-rising, bolted, plain, enriched and Cornmeal, degermed, enriched, yellow have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Cornmeal, yellow, self-rising, bolted, plain, enriched as well as Cornmeal, degermed, enriched, yellow have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

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

• Cornmeal, yellow, self-rising, bolted, plain, enriched has 133.3 times more Calcium, 2.2 times more Copper, 1.5 times more Iron, 3 times more Magnesium, 3.2 times more Manganese, 9 times more Phosphorus, 2 times more Potassium, 197.3 times more Sodium and 3.4 times more Zinc than Cornmeal, degermed, enriched, yellow.

Comparison of macro-nutrients per 500 calories:

• Cornmeal, yellow, self-rising, bolted, plain, enriched has 2.2 times more Fat, 2.1 times more Omega 6, 1.9 times more Fiber and 1.3 times more Protein than Cornmeal, degermed, enriched, yellow.
• Both Cornmeal, yellow, self-rising, bolted, plain, enriched and Cornmeal, degermed, enriched, yellow have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cornmeal, yellow, self-rising, bolted, plain, enriched as well as Cornmeal, degermed, enriched, yellow have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.