Comparing Nutrients in 5 ounces Cornmeal, white, self-rising, degermed, enriched VS Wheat flour, white, all-purpose, enriched, calcium-fortified

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, white, self-rising, degermed, enriched	10%	4%	86%
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%

Macro Nutrients

	Cornmeal, white, self-rising, degermed, enriched	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Energy	17.4% 503kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.44g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	6% 1g	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	81.5% 106g	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	26.5% 10g	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, degermed, 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	80% 0.96mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.55mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.5% 6.47mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.5% 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	82.6% 330μg	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, degermed, enriched	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Calcium	49.6% 496mg	35.7% 357mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	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	84% 6.7mg	82.2% 6.58mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	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	126% 883mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	7.1% 241mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	127% 1911mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	0.39% 14.4g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornmeal, white, self-rising, degermed, 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, degermed, 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, degermed, enriched vs Wheat flour, white, all-purpose, enriched, calcium-fortified:

• 5 ounces of Cornmeal, white, self-rising, degermed, enriched have 8.9 times more Vitamin B6 and 1.3 times more Vitamin B9 than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• While 5 oz of Wheat flour, white, all-purpose, enriched, calcium-fortified contain 1.3 times more Vitamin B2 and 1.3 times more Vitamin B3 than Cornmeal, white, self-rising, degermed, enriched.
• Both Cornmeal, white, self-rising, degermed, enriched and Wheat flour, white, all-purpose, enriched, calcium-fortified provide similar amounts of Vitamin B1 per five ounces.
• Both Cornmeal, white, self-rising, degermed, 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, degermed, enriched vs Wheat flour, white, all-purpose, enriched, calcium-fortified:

• 5 ounces of Cornmeal, white, self-rising, degermed, enriched have 1.4 times more Calcium, 2.2 times more Magnesium, 5.8 times more Phosphorus, 1.6 times more Potassium, 674 times more Sodium and 1.4 times more Zinc than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Cornmeal, white, self-rising, degermed, enriched and Wheat flour, white, all-purpose, enriched, calcium-fortified contain similar levels of Copper and Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cornmeal, white, self-rising, degermed, enriched have 1.8 times more Omega 6 and 2.6 times more Fiber than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Cornmeal, white, self-rising, degermed, enriched and Wheat flour, white, all-purpose, enriched, calcium-fortified offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• Both Cornmeal, white, self-rising, degermed, enriched as well as Wheat flour, white, all-purpose, enriched, calcium-fortified provide inadequate amounts of Omega 3 in five ounces.