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

Weight per 500 calories

• Wheat flour, white, all-purpose, enriched, calcium-fortified: 137g
• Cornmeal, white, self-rising, degermed, enriched: 141g

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, degermed, enriched?

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%
Cornmeal, white, self-rising, degermed, enriched	10%	4%	86%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Cornmeal, white, self-rising, degermed, enriched	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	2.5% 2.42g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	1.9% 0.03g	1.76% 0.028g	1.6g per day for Men 19-50 years
Omega 6	3.16% 0.54g	5.96% 1g	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	26.3% 10g	38g per day for Men 19-50 years
Protein	25.3% 14g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Cornmeal, white, self-rising, degermed, 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	79.6% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.7% 8.1mg	40% 6.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.65% 0.06mg	42.3% 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	63% 251μg	82% 328μg	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, degermed, enriched	Recommended Dietary Allowance
Calcium	34.6% 346mg	49.3% 493mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	20.3% 0.18mg	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	83.3% 6.66mg	8mg per day for Men 19-50 years
Magnesium	7.2% 30.2mg	16.4% 69mg	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	125% 877mg	700mg per day for Men 19-50 years
Potassium	4.32% 147mg	7.04% 239mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.18% 2.75mg	127% 1899mg	1500mg per day for Men 19-50 years
Zinc	8.74% 0.96mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	0.39% 14.3g	3700g per day for Men 19-50 years

Wheat Flour, White, All-purpose, Enriched, Calcium-fortified VS Cornmeal, White, Self-rising, Degermed, 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, degermed, enriched?

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

• 500 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified have 1.2 times more Vitamin B2 and 1.3 times more Vitamin B3 than Cornmeal, white, self-rising, degermed, enriched.
• While 500 kcal of Cornmeal, white, self-rising, degermed, enriched contain 9.1 times more Vitamin B6 and 1.3 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, degermed, enriched provide similar amounts of Vitamin B1 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, degermed, 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, degermed, enriched:

• 500 kcal of Cornmeal, white, self-rising, degermed, enriched contain 1.4 times more Calcium, 2.3 times more Magnesium, 5.9 times more Phosphorus, 691.1 times more Sodium and 1.5 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, degermed, enriched contain similar levels of Copper and Iron per 500 calories.
• 500 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified lack sufficient amounts of Magnesium and Zinc
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Cornmeal, white, self-rising, degermed, enriched lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

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