Comparing Nutrients in 5 ounces Whole White Corn Flour VS White Enriched Degermed Cornmeal

Macros Ratio

	Protein	Fat	Carbs
Whole White Corn Flour	7%	9%	84%
White Enriched Degermed Cornmeal	8%	4%	88%

Macro Nutrients

	Whole White Corn Flour	White Enriched Degermed Cornmeal	Recommended Dietary Allowance
Energy	17.6% 512kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	5.64% 5.47g	2.56% 2.5g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	14.2% 2.4g	6.74% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.8% 109g	86.6% 113g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	3.15% 2.3g	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	0.33% 0.24g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 0.96g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	14.5% 5.53g	38g per day for Men 19-50 years
Protein	17.5% 9.82g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Whole White Corn Flour	White Enriched 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	29% 0.35mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.3% 0.52mg	20% 0.26mg	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	74% 296μg	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	3.97% 0.6mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole White Corn Flour	White Enriched Degermed Cornmeal	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	36.2% 0.33mg	12% 0.11mg	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	77.3% 6.2mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	28.3% 0.65mg	10.7% 0.25mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole White Corn Flour VS White Enriched Degermed Cornmeal per 5 oz

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

Lets compare vitamin content per 5 ounces of Whole White Corn Flour vs White Enriched Degermed Cornmeal:

• 5 ounces of Whole White Corn Flour have 2.7 times more Vitamin B5, 2 times more Vitamin B6 and 3.5 times more Vitamin E than White Enriched Degermed Cornmeal.
• While 5 oz of White Enriched Degermed Cornmeal contain 2.2 times more Vitamin B1, 4.8 times more Vitamin B2, 2.6 times more Vitamin B3 and 8.4 times more Vitamin B9 than Whole-grain White Corn Flour.
• 5 ounces of White Enriched Degermed Cornmeal have insufficient amounts of Vitamin E
• Both Whole-grain White Corn Flour as well as White Enriched Degermed Cornmeal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Whole White Corn Flour vs White Enriched Degermed Cornmeal:

• 5 ounces of Whole White Corn Flour have 3 times more Copper, 2.9 times more Magnesium, 2.6 times more Manganese, 2.7 times more Phosphorus, 2.2 times more Potassium, 1.5 times more Selenium and 2.6 times more Zinc than White Enriched Degermed Cornmeal.
• While 5 oz of White Enriched Degermed Cornmeal contain 1.8 times more Iron than Whole-grain White Corn Flour.
• Both Whole-grain White Corn Flour as well as White Enriched Degermed Cornmeal lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Whole White Corn Flour have 2.2 times more Fat, 2.7 times more Omega 3, 2.1 times more Omega 6 and 1.9 times more Fiber than White Enriched Degermed Cornmeal.
• While 5 oz of White Enriched Degermed Cornmeal contain 2.5 times more Sugars than Whole-grain White Corn Flour.
• Both Whole White Corn Flour and White Enriched Degermed Cornmeal offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• 5 ounces of White Enriched Degermed Cornmeal provide inadequate amounts of Omega 3