Comparing Nutrients in 5 ounces Cornmeal, white, self-rising, bolted, with wheat flour added, enriched VS Wheat flour, white, all-purpose, enriched, calcium-fortified

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	10%	7%	83%
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%

Macro Nutrients

	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Energy	17% 493kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	4.16% 4.04g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	3.46% 0.055g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	3.26% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	83.2% 108g	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	23.5% 8.93g	10% 3.83g	38g per day for Men 19-50 years
Protein	21.3% 12g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.2% 1mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.2% 0.61mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.37mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	4.8% 0.062mg	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	94% 374μg	65% 259μg	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	0.57% 0.085mg	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, with wheat flour added, enriched	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Calcium	42.4% 424mg	35.7% 357mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	22.7% 0.2mg	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	87.7% 7mg	82.2% 6.58mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	NA	42% 0.97mg	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	132% 923mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	125% 1870mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	18% 1.97mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	0.4% 14.6g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornmeal, white, self-rising, bolted, with wheat flour added, enriched VS Wheat flour, white, all-purpose, enriched, calcium-fortified per 5 oz

Compare the macro and micronutrient content in 5 oz of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched versus 5 oz of Wheat flour, white, all-purpose, enriched, calcium-fortified to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched vs Wheat flour, white, all-purpose, enriched, calcium-fortified:

• 5 ounces of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched have 8.8 times more Vitamin B6 and 1.4 times more Vitamin B9 than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Cornmeal, white, self-rising, bolted, with wheat flour added, enriched and Wheat flour, white, all-purpose, enriched, calcium-fortified provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per five ounces.
• Both Cornmeal, white, self-rising, bolted, with wheat flour added, enriched as well as Wheat flour, white, all-purpose, enriched, calcium-fortified 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, with wheat flour added, enriched vs Wheat flour, white, all-purpose, enriched, calcium-fortified:

• 5 ounces of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched have 2.5 times more Magnesium, 6 times more Phosphorus, 1.9 times more Potassium, 659.5 times more Sodium and 2 times more Zinc than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Cornmeal, white, self-rising, bolted, with wheat flour added, enriched and Wheat flour, white, all-purpose, enriched, calcium-fortified contain similar levels of Calcium, Copper and Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched have 2.9 times more Fat, 1.8 times more Omega 3, 3.2 times more Omega 6 and 2.3 times more Fiber than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Cornmeal, white, self-rising, bolted, with wheat flour added, enriched and Wheat flour, white, all-purpose, enriched, calcium-fortified offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• 5 ounces of Wheat flour, white, all-purpose, enriched, calcium-fortified provide inadequate amounts of Omega 3