Comparing Nutrients in 5 ounces Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched VS Cornmeal

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched	10%	7%	83%
Cornmeal	9%	9%	82%

Macro Nutrients

	Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched	Cornmeal	Recommended Dietary Allowance
Energy	17% 493kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	4.16% 4.04g	5.25% 5.1g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	3.46% 0.055g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	13.2% 2.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	84% 109g	130g per day for Men 19-50 years
Sugars	NA	1.25% 0.91g	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	27.2% 10.3g	38g per day for Men 19-50 years
Protein	21.3% 12g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched	Cornmeal	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.2% 1mg	45.5% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.2% 0.61mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.37mg	32% 5.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	33% 0.43mg	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	8.86% 35.4μg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched	Cornmeal	Recommended Dietary Allowance
Calcium	42.4% 424mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	30.4% 0.27mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	32% 0.73mg	30.7% 0.71mg	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	49% 342mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	12% 407mg	3400mg per day for Men 19-50 years
Selenium	NA	40% 22μg	55μg per day for Men 19-50 years
Sodium	125% 1870mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	18% 1.97mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	0.4% 14.6g	0.39% 14.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched VS Cornmeal per 5 oz

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

Lets compare vitamin content per 5 ounces of Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched vs Cornmeal:

• 5 ounces of Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched have 1.9 times more Vitamin B1, 2.2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B6 and 10.6 times more Vitamin B9 than Cornmeal.
• Both Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched and Cornmeal provide similar amounts of Vitamin B5 per five ounces.
• Both Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched as well as Whole-grain Yellow Cornmeal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched vs Cornmeal:

• 5 ounces of Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched have 49.8 times more Calcium, 1.4 times more Iron, 2.7 times more Phosphorus and 37.7 times more Sodium than Cornmeal.
• While 5 oz of Whole-grain Yellow Cornmeal contain 1.4 times more Copper, 2.4 times more Magnesium, 1.4 times more Potassium and 1.3 times more Zinc than Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched.
• Both Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched and Cornmeal contain similar levels of Manganese per five ounces.
• 5 ounces of Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Whole-grain Yellow Cornmeal contain 1.3 times more Fat, 1.3 times more Omega 3 and 1.3 times more Omega 6 than Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched.
• Both Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched and Cornmeal offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per five ounces.