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

Weight per 500 calories

• Wheat flour, white, all-purpose, enriched, calcium-fortified: 137g
• Cornmeal, white, self-rising, bolted, plain, enriched: 150g

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

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

Macros Ratio

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

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Cornmeal, white, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	5.25% 5.1g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	1.9% 0.03g	4.4% 0.07g	1.6g per day for Men 19-50 years
Omega 6	3.16% 0.54g	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	80.6% 105g	81% 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	9.76% 3.7g	26.4% 10g	38g per day for Men 19-50 years
Protein	25.3% 14g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Cornmeal, white, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.08mg	82.5% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.7% 8.1mg	49.5% 7.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.65% 0.06mg	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	63% 251μg	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	0.55% 0.082mg	NA	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

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Cornmeal, white, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Calcium	34.6% 346mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	79.7% 6.37mg	108% 8.62mg	8mg per day for Men 19-50 years
Magnesium	7.2% 30.2mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	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	21% 148mg	172% 1204mg	700mg per day for Men 19-50 years
Potassium	4.32% 147mg	11.2% 382mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.18% 2.75mg	124% 1867mg	1500mg per day for Men 19-50 years
Zinc	8.74% 0.96mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	0.51% 19g	3700g per day for Men 19-50 years

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

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

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

• 500 kcal of Cornmeal, white, self-rising, bolted, plain, enriched contain 13.4 times more Vitamin B6 and 1.4 times more Vitamin B9 than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Cornmeal, white, self-rising, bolted, plain, enriched 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 Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Cornmeal, white, self-rising, bolted, plain, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Wheat flour, white, all-purpose, enriched, calcium-fortified vs Cornmeal, white, self-rising, bolted, plain, enriched:

• 500 kcal of Cornmeal, white, self-rising, bolted, plain, enriched contain 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 Wheat flour, white, all-purpose, enriched, calcium-fortified and Cornmeal, white, self-rising, bolted, plain, enriched 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 kcal of Cornmeal, white, self-rising, bolted, plain, enriched contain 4.2 times more Omega 6 and 2.7 times more Fiber than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Cornmeal, white, self-rising, bolted, plain, enriched 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 Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Cornmeal, white, self-rising, bolted, plain, enriched provide inadequate amounts of Omega 3 in 500 calories.