Comparing Nutrients in 5 ounces Cornmeal VS Cornmeal, degermed, enriched, yellow

Macros Ratio

	Protein	Fat	Carbs
Cornmeal	9%	9%	82%
Cornmeal, degermed, enriched, yellow	8%	4%	88%

Macro Nutrients

	Cornmeal	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Energy	17.7% 513kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	5.25% 5.1g	2.56% 2.5g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	13.2% 2.25g	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	84% 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	20.6% 11.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cornmeal	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.5% 0.55mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.15mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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

	Cornmeal	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	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	61% 4.9mg	77.3% 6.2mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	30.7% 0.71mg	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	49% 342mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	0.39% 14.5g	0.43% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cornmeal vs Cornmeal, degermed, enriched, yellow:

• Whole-grain Yellow Cornmeal has 1.8 times more Vitamin B5, 1.7 times more Vitamin B6 and 3.5 times more Vitamin E than Cornmeal, degermed, enriched, yellow.
• While Cornmeal, degermed, enriched, yellow contains 1.4 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B3 and 8.4 times more Vitamin B9 than Whole-grain Yellow Cornmeal.
• Both Whole-grain Yellow Cornmeal and Cornmeal, degermed, enriched, yellow have similar amounts of Vitamin A per 5 oz.
• Both Whole-grain Yellow Cornmeal as well as Cornmeal, degermed, enriched, yellow have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Cornmeal vs Cornmeal, degermed, enriched, yellow:

• Whole-grain Yellow Cornmeal has 2.5 times more Copper, 4 times more Magnesium, 2.9 times more Manganese, 2.4 times more Phosphorus, 2 times more Potassium, 1.5 times more Selenium, 5 times more Sodium and 2.8 times more Zinc than Cornmeal, degermed, enriched, yellow.
• While Cornmeal, degermed, enriched, yellow contains 1.3 times more Iron than Whole-grain Yellow Cornmeal.
• Both Whole-grain Yellow Cornmeal as well as Cornmeal, degermed, enriched, yellow have insufficient amounts of Calcium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Whole-grain Yellow Cornmeal has 2.1 times more Fat, 2.3 times more Saturated Fat, 2.5 times more Omega 3, 2 times more Omega 6 and 1.9 times more Fiber than Cornmeal, degermed, enriched, yellow.
• While Cornmeal, degermed, enriched, yellow contains 2.5 times more Sugars than Whole-grain Yellow Cornmeal.
• Both Whole-grain Yellow Cornmeal and Cornmeal, degermed, enriched, yellow have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Whole-grain Yellow Cornmeal as well as Cornmeal, degermed, enriched, yellow have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.