Comparing Nutrients in 5 ounces Whole White Corn Flour VS Whole Blue Corn Flour

Macros Ratio

	Protein	Fat	Carbs
Whole White Corn Flour	7%	9%	84%
Whole Blue Corn Flour	9%	12%	79%

Macro Nutrients

	Whole White Corn Flour	Whole Blue Corn Flour	Recommended Dietary Allowance
Energy	17.6% 512kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	5.64% 5.47g	7.44% 7.2g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	NA	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	NA	1.6g per day for Men 19-50 years
Omega 6	14.2% 2.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	83.8% 109g	80.6% 105g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	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	27.2% 10.3g	31.3% 12g	38g per day for Men 19-50 years
Protein	17.5% 9.82g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Whole White Corn Flour	Whole Blue Corn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.3% 0.52mg	51.2% 0.67mg	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	8.86% 35.4μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.97% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole White Corn Flour	Whole Blue Corn Flour	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	36.2% 0.33mg	24.3% 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	42% 3.37mg	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	28.3% 0.65mg	33.3% 0.77mg	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	55% 386mg	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.41% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole White Corn Flour VS Whole Blue Corn Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Whole White Corn Flour versus 5 oz of Whole Blue Corn Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Whole White Corn Flour vs Whole Blue Corn Flour:

• 5 ounces of Whole White Corn Flour have 1.5 times more Vitamin B1 than Whole Blue Corn Flour.
• While 5 oz of Whole-grain Blue Corn Flour contain 2.9 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.3 times more Vitamin B6 than Whole-grain White Corn Flour.
• Both Whole White Corn Flour and Whole Blue Corn Flour provide similar amounts of Vitamin B5 per five ounces.

Comparing minerals per 5 ounces for Whole White Corn Flour vs Whole Blue Corn Flour:

• 5 ounces of Whole White Corn Flour have 1.5 times more Copper, 1.4 times more Iron and 7 times more Selenium than Whole Blue Corn Flour.
• While 5 oz of Whole-grain Blue Corn Flour contain 1.3 times more Zinc than Whole-grain White Corn Flour.
• Both Whole White Corn Flour and Whole Blue Corn Flour contain similar levels of Magnesium, Manganese, Phosphorus and Potassium per five ounces.
• Both Whole-grain White Corn Flour as well as Whole-grain Blue Corn Flour lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Whole-grain Blue Corn Flour contain 1.3 times more Fat and 1.3 times more Protein than Whole-grain White Corn Flour.
• Both Whole White Corn Flour and Whole Blue Corn Flour offer comparable quantities of Energy, Carbohydrate and Fiber per five ounces.