Comparing Nutrients in 5 ounces Wheat Flour VS White Degermed Cornmeal

Macros Ratio

	Protein	Fat	Carbs
Wheat Flour	12%	2%	86%
White Degermed Cornmeal	8%	4%	88%

Macro Nutrients

	Wheat Flour	White Degermed Cornmeal	Recommended Dietary Allowance
Energy	17.8% 516kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	2.56% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	3.26% 0.55g	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	83.2% 108g	86.6% 113g	130g per day for Men 19-50 years
Sugars	0.53% 0.38g	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	10% 3.83g	14.5% 5.53g	38g per day for Men 19-50 years
Protein	26% 14.6g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Wheat Flour	White Degermed Cornmeal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	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	9.2% 37μg	10.6% 42.5μg	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	0.57% 0.085mg	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

	Wheat Flour	White Degermed Cornmeal	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	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	20.7% 1.66mg	19.5% 1.56mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	10.7% 0.25mg	2.3mg per day for Men 19-50 years
Molybdenum	134% 60.4μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22% 153mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	87.4% 48μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.43% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Wheat Flour vs White Degermed Cornmeal:

• Unenriched All-purpose White Wheat Flour has 1.3 times more Vitamin B3 and 1.8 times more Vitamin B5 than White Unenriched Degermed Cornmeal.
• While White Unenriched Degermed Cornmeal contains 1.3 times more Vitamin B2 and 4.1 times more Vitamin B6 than Unenriched All-purpose White Wheat Flour.
• Both Unenriched All-purpose White Wheat Flour and White Unenriched Degermed Cornmeal have similar amounts of Vitamin B1 and Vitamin B9 per 5 oz.
• Both Unenriched All-purpose White Wheat Flour as well as White Unenriched Degermed Cornmeal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Wheat Flour vs White Degermed Cornmeal:

• Unenriched All-purpose White Wheat Flour has 5 times more Calcium, 1.9 times more Copper, 3.9 times more Manganese and 3.2 times more Selenium than White Unenriched Degermed Cornmeal.
• While White Unenriched Degermed Cornmeal contains 1.5 times more Magnesium and 1.3 times more Potassium than Unenriched All-purpose White Wheat Flour.
• Both Unenriched All-purpose White Wheat Flour and White Unenriched Degermed Cornmeal have similar amounts of Iron, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Unenriched All-purpose White Wheat Flour has 1.5 times more Protein than White Unenriched Degermed Cornmeal.
• While White Unenriched Degermed Cornmeal contains 1.8 times more Fat, 2.1 times more Omega 6, 6 times more Sugars and 1.4 times more Fiber than Unenriched All-purpose White Wheat Flour.
• Both Unenriched All-purpose White Wheat Flour and White Unenriched Degermed Cornmeal have similar amounts of Energy, Omega 3 and Carbohydrate per 5 oz.
• Both Unenriched All-purpose White Wheat Flour as well as White Unenriched Degermed Cornmeal have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.