Comparing Nutrients in 5 ounces Cornmeal, white, self-rising, bolted, plain, enriched VS Cornmeal, white, self-rising, degermed, enriched

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, white, self-rising, bolted, plain, enriched	10%	9%	81%
Cornmeal, white, self-rising, degermed, enriched	10%	4%	86%

Macro Nutrients

	Cornmeal, white, self-rising, bolted, plain, enriched	Cornmeal, white, self-rising, degermed, enriched	Recommended Dietary Allowance
Energy	16.3% 473kcal	17.4% 503kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.8g	2.5% 2.44g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	4.16% 0.067g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	6% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.6% 100g	81.5% 106g	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	25% 9.5g	26.5% 10g	38g per day for Men 19-50 years
Protein	21% 11.7g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, white, self-rising, bolted, plain, enriched	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	78% 0.94mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	40.5% 6.47mg	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	59% 0.77mg	42.5% 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	82.6% 330μg	82.6% 330μg	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	NA	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

	Cornmeal, white, self-rising, bolted, plain, enriched	Cornmeal, white, self-rising, degermed, enriched	Recommended Dietary Allowance
Calcium	51% 512mg	49.6% 496mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	20.5% 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	102% 8.16mg	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	NA	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	163% 1140mg	126% 883mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	118% 1768mg	127% 1911mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.39% 14.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornmeal, white, self-rising, bolted, plain, enriched VS Cornmeal, white, self-rising, degermed, enriched per 5 oz

Compare the macro and micronutrient content in 5 oz of Cornmeal, white, self-rising, bolted, plain, enriched versus 5 oz of Cornmeal, white, self-rising, degermed, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cornmeal, white, self-rising, bolted, plain, enriched vs Cornmeal, white, self-rising, degermed, enriched:

• 5 ounces of Cornmeal, white, self-rising, bolted, plain, enriched have 1.4 times more Vitamin B6 than Cornmeal, white, self-rising, degermed, enriched.
• Both Cornmeal, white, self-rising, bolted, plain, enriched and Cornmeal, white, self-rising, degermed, enriched provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per five ounces.
• Both Cornmeal, white, self-rising, bolted, plain, enriched as well as Cornmeal, white, self-rising, degermed, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cornmeal, white, self-rising, bolted, plain, enriched vs Cornmeal, white, self-rising, degermed, enriched:

• 5 ounces of Cornmeal, white, self-rising, bolted, plain, enriched have 1.2 times more Iron, 1.8 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Potassium and 2 times more Zinc than Cornmeal, white, self-rising, degermed, enriched.
• Both Cornmeal, white, self-rising, bolted, plain, enriched and Cornmeal, white, self-rising, degermed, enriched contain similar levels of Calcium, Copper and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cornmeal, white, self-rising, bolted, plain, enriched have 2 times more Fat, 2.4 times more Omega 3 and 2.1 times more Omega 6 than Cornmeal, white, self-rising, degermed, enriched.
• Both Cornmeal, white, self-rising, bolted, plain, enriched and Cornmeal, white, self-rising, degermed, enriched offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per five ounces.
• 5 ounces of Cornmeal, white, self-rising, degermed, enriched provide inadequate amounts of Omega 3