Comparing Nutrients in 5 ounces Cornmeal, yellow, self-rising, bolted, plain, enriched VS Cornstarch

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, yellow, self-rising, bolted, plain, enriched	10%	9%	81%
Cornstarch	0%	0%	100%

Macro Nutrients

	Cornmeal, yellow, self-rising, bolted, plain, enriched	Cornstarch	Recommended Dietary Allowance
Energy	16.3% 473kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.8g	0.073% 0.071g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	0.04% 0.013g	32g per day for Men 19-50 years
Omega 3	4.16% 0.067g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	0.21% 0.035g	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	100% 129g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	3.36% 1.28g	38g per day for Men 19-50 years
Protein	21% 11.7g	0.66% 0.37g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, yellow, self-rising, bolted, plain, enriched	Cornstarch	Recommended Dietary Allowance
Vitamin A	3.62% 32.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78% 0.94mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59% 0.77mg	0% 0mg	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	0% 0μg	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% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, yellow, self-rising, bolted, plain, enriched	Cornstarch	Recommended Dietary Allowance
Calcium	51% 512mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	7.87% 0.071mg	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	8.33% 0.67mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	30.7% 0.71mg	3.27% 0.075mg	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	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	0.13% 4.25mg	3400mg per day for Men 19-50 years
Selenium	NA	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	118% 1768mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornmeal, yellow, self-rising, bolted, plain, enriched VS Cornstarch per 5 oz

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

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

• 5 ounces of Cornmeal, yellow, self-rising, bolted, plain, enriched have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cornstarch.
• 5 ounces of Cornstarch have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Cornmeal, yellow, self-rising, bolted, plain, enriched as well as Cornstarch have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Cornmeal, yellow, self-rising, bolted, plain, enriched have 180.5 times more Calcium, 3 times more Copper, 12.3 times more Iron, 28.7 times more Magnesium, 9.4 times more Manganese, 61.8 times more Phosphorus, 85 times more Potassium, 138.6 times more Sodium and 33.3 times more Zinc than Cornstarch.
• 5 ounces of Cornstarch lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cornmeal, yellow, self-rising, bolted, plain, enriched have 68 times more Fat, more Omega 3, 60.1 times more Omega 6, 7.4 times more Fiber and 31.8 times more Protein than Cornstarch.
• While 5 oz of Cornstarch contain 1.3 times more Carbohydrate than Cornmeal, yellow, self-rising, bolted, plain, enriched.
• Both Cornmeal, yellow, self-rising, bolted, plain, enriched and Cornstarch offer comparable quantities of Energy per five ounces.
• 5 ounces of Cornstarch provide inadequate amounts of Omega 3, Omega 6 and Protein