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

Macros Ratio

	Protein	Fat	Carbs
Whole White Corn Flour	7%	9%	84%
White Cornmeal	9%	9%	82%

Macro Nutrients

	Whole White Corn Flour	White Cornmeal	Recommended Dietary Allowance
Energy	17.6% 512kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	5.64% 5.47g	5.25% 5.1g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	14.2% 2.4g	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	83.8% 109g	84% 109g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	1.25% 0.91g	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	27.2% 10.3g	38g per day for Men 19-50 years
Protein	17.5% 9.82g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Whole White Corn Flour	White 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	45.5% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	32% 5.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.3% 0.52mg	33% 0.43mg	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	8.86% 35.4μg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole White Corn Flour	White Cornmeal	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	36.2% 0.33mg	30.4% 0.27mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	28.3% 0.65mg	30.7% 0.71mg	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	49% 342mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	12% 407mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.39% 14.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Whole White Corn Flour versus 5 oz of White 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 Cornmeal:

• 5 ounces of Whole White Corn Flour have 1.5 times more Vitamin B5 and 1.2 times more Vitamin B6 than White Cornmeal.
• While 5 oz of Whole-grain White Cornmeal contain 1.6 times more Vitamin B1, 2.5 times more Vitamin B2 and 1.9 times more Vitamin B3 than Whole-grain White Corn Flour.
• Both Whole White Corn Flour and White Cornmeal provide similar amounts of Vitamin B9 and Vitamin E per five ounces.
• Both Whole-grain White Corn Flour as well as Whole-grain White 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 Cornmeal:

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

Comparison of macro-nutrients per 5 ounces:

• Both Whole-grain White Corn Flour and Whole-grain White Cornmeal have similar amounts of macro-nutrients per 5 oz
• Both Whole White Corn Flour and White Cornmeal offer comparable quantities of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per five ounces.