Comparing Nutrients in 500 calories Wheat Flour VS White Degermed Cornmeal

Weight per 500 calories

• Wheat Flour: 137g
• White Degermed Cornmeal: 135g

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 or White Degermed Cornmeal?

Macros Ratio

	Protein	Fat	Carbs
Wheat Flour	12%	2%	86%
White Degermed Cornmeal	8%	4%	88%

Macro Nutrients

	Wheat Flour	White Degermed Cornmeal	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	2.44% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	1.9% 0.03g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	3.16% 0.54g	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	80.6% 105g	82.6% 107g	130g per day for Men 19-50 years
Sugars	0.51% 0.37g	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	9.76% 3.7g	14% 5.27g	38g per day for Men 19-50 years
Protein	25.3% 14g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Wheat Flour	White Degermed Cornmeal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	15.8% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.23% 0.055mg	5.2% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	8.45% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.65% 0.06mg	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	8.93% 35.7μg	10% 40.5μg	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	1.1% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.34% 0.41μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Flour	White Degermed Cornmeal	Recommended Dietary Allowance
Calcium	2.06% 20.6mg	0.41% 4.05mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	20% 1.6mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	7.2% 30.2mg	10.3% 43.2mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	10.2% 0.24mg	2.3mg per day for Men 19-50 years
Molybdenum	130% 58.5μg	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	19% 134mg	700mg per day for Men 19-50 years
Potassium	4.32% 147mg	5.64% 192mg	3400mg per day for Men 19-50 years
Selenium	84.7% 46.6μg	25.8% 14μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.75mg	0.63% 9.46mg	1500mg per day for Men 19-50 years
Zinc	8.74% 0.96mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	0.41% 15g	3700g per day for Men 19-50 years

Wheat Flour VS White Degermed Cornmeal Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Wheat Flour or White Degermed Cornmeal?

Lets compare vitamin content per 500 calories of Wheat Flour vs White Degermed Cornmeal:

• 500 calories of Wheat Flour have 1.3 times more Vitamin B3 and 1.9 times more Vitamin B5 than White Degermed Cornmeal.
• While 500 kcal of White Unenriched Degermed Cornmeal contain 4.1 times more Vitamin B6 than Unenriched All-purpose White Wheat Flour.
• Both Wheat Flour and White Degermed Cornmeal provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Wheat Flour have insufficient amounts of Vitamin B6 and Vitamin B9
• 500 calories of White Degermed Cornmeal have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Unenriched All-purpose White Wheat Flour as well as White Unenriched Degermed Cornmeal have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Wheat Flour vs White Degermed Cornmeal:

• 500 calories of Wheat Flour have 1.9 times more Copper, 4 times more Manganese and 3.3 times more Selenium than White Degermed Cornmeal.
• While 500 kcal of White Unenriched Degermed Cornmeal contain 1.4 times more Magnesium than Unenriched All-purpose White Wheat Flour.
• Both Wheat Flour and White Degermed Cornmeal contain similar levels of Iron and Phosphorus per 500 calories.
• 500 calories of Wheat Flour lack sufficient amounts of Magnesium
• Both Unenriched All-purpose White Wheat Flour as well as White Unenriched Degermed Cornmeal lack sufficient amounts of Calcium, Potassium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Wheat Flour have 1.5 times more Protein than White Degermed Cornmeal.
• While 500 kcal of White Unenriched Degermed Cornmeal contain 1.4 times more Fiber than Unenriched All-purpose White Wheat Flour.
• Both Wheat Flour and White Degermed Cornmeal offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Wheat Flour provide inadequate amounts of Fiber
• Both Unenriched All-purpose White Wheat Flour as well as White Unenriched Degermed Cornmeal provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.