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Comparing Nutrients in 7 ounces Whole Blue Corn FlourVS Whole White Corn Flour

Macros Ratio

Protein Fat Carbs

Whole Blue Corn Flour
9%
12%
79%
Whole White Corn Flour
7%
9%
84%
7 oz ▼

Macro Nutrients

25%722kcal
Energy
24.7%716kcal
722 kcalvs716 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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10.4%10g
Fat
7.9%7.66g
10 gvs7.66 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
3.37%1.08g
NA gvs1.08 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
6.57%0.11g
NA gvs0.11 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
20%3.4g
NA gvs3.4 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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113%147g
Carbohydrate
117%153g
147 gvs153 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
1.75%1.27g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs1.27 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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44%16.7g
Fiber
38%14.5g
16.7 gvs14.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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31%17.4g
Protein
24.6%13.8g
17.4 gvs13.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
0%0μg
RAE, retinol activity equivalents
NA μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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26.5%0.32mg
Vitamin B1
40.7%0.49mg
Thiamine
0.32 mgvs0.49 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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35%0.46mg
Vitamin B2
12.2%0.16mg
Riboflavin
0.46 mgvs0.16 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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32.2%5.16mg
Vitamin B3
23.6%3.77mg
Niacin, nicotinic acid, niacinamide
5.16 mgvs3.77 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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22%1.1mg
Vitamin B5
26%1.3mg
Pantothenic acid
1.1 mgvs1.3 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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71.7%0.93mg
Vitamin B6
56.5%0.73mg
Pyridoxine
0.93 mgvs0.73 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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NA
Vitamin B9
12.4%49.6μg
Folates and Folic Acid
NA μgvs49.6 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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NA
Vitamin C
0%0mg
Ascorbic acid
NA mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
5.56%0.83mg
Tocopherols and Tocotrienols
NA mgvs0.83 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0.5%0.6μg
Phytomenadione or phylloquinone
NA μgvs0.6 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.99%9.92mg
Calcium
1.4%14mg
9.92 mgvs14 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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34%0.31mg
Copper
50.7%0.46mg
0.31 mgvs0.46 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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43%3.45mg
Iron
59%4.72mg
3.45 mgvs4.72 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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52%218mg
Magnesium
44%185mg
218 mgvs185 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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46.6%1.07mg
Manganese
39.7%0.91mg
1.07 mgvs0.91 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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74.6%522mg
Phosphorus
77%540mg
522 mgvs540 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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22.2%756mg
Potassium
18.4%625mg
756 mgvs625 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.94%4.37μg
Selenium
55.6%30.6μg
4.37 μgvs30.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.66%9.92mg
Sodium
0.66%9.92mg
9.92 mgvs9.92 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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40.4%4.45mg
Zinc
31.2%3.43mg
4.45 mgvs3.43 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.58%21.5g
Water
0.59%21.7g
21.5 gvs21.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Whole Blue Corn Flour vs Whole White Corn Flour:
Comparing minerals per 7 ounces for Whole Blue Corn Flour vs Whole White Corn Flour:
Comparison of macro-nutrients per 7 ounces:



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