Comparing Nutrients in 7 ounces Whole Blue Corn Flour VS Cornmeal, white, self-rising, bolted, plain, enriched

Macros Ratio

	Protein	Fat	Carbs
Whole Blue Corn Flour	9%	12%	79%
Cornmeal, white, self-rising, bolted, plain, enriched	10%	9%	81%

Macro Nutrients

	Whole Blue Corn Flour	Cornmeal, white, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Energy	25% 722kcal	23% 663kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	NA	2.96% 0.95g	32g per day for Men 19-50 years
Omega 3	NA	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	NA	17.5% 3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	107% 139g	130g per day for Men 19-50 years
Sugars	NA	NA	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	44% 16.7g	35% 13.3g	38g per day for Men 19-50 years
Protein	31% 17.4g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Whole Blue Corn Flour	Cornmeal, white, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.7% 0.93mg	82.4% 1.07mg	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	NA	116% 462μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Blue Corn Flour	Cornmeal, white, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	71.6% 716mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	33% 0.3mg	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	43% 3.45mg	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	46.6% 1.07mg	NA	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	74.6% 522mg	228% 1596mg	700mg per day for Men 19-50 years
Potassium	22.2% 756mg	15% 506mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	165% 2475mg	1500mg per day for Men 19-50 years
Zinc	40.4% 4.45mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Blue Corn Flour VS Cornmeal, white, self-rising, bolted, plain, enriched per 7 oz

Compare the macro and micronutrient content in 7 oz of Whole Blue Corn Flour versus 7 oz of Cornmeal, white, self-rising, bolted, plain, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Whole Blue Corn Flour vs Cornmeal, white, self-rising, bolted, plain, enriched:

• 7 ounces of Whole Blue Corn Flour have 1.3 times more Vitamin B5 than Cornmeal, white, self-rising, bolted, plain, enriched.
• While 7 oz of Cornmeal, white, self-rising, bolted, plain, enriched contain 4.1 times more Vitamin B1, 1.7 times more Vitamin B2 and 2 times more Vitamin B3 than Whole-grain Blue Corn Flour.
• Both Whole Blue Corn Flour and Cornmeal, white, self-rising, bolted, plain, enriched provide similar amounts of Vitamin B6 per seven ounces.

Comparing minerals per 7 ounces for Whole Blue Corn Flour vs Cornmeal, white, self-rising, bolted, plain, enriched:

• 7 ounces of Whole Blue Corn Flour have 1.3 times more Magnesium and 1.5 times more Potassium than Cornmeal, white, self-rising, bolted, plain, enriched.
• While 7 oz of Cornmeal, white, self-rising, bolted, plain, enriched contain 72.2 times more Calcium, 3.3 times more Iron, 3.1 times more Phosphorus and 249.4 times more Sodium than Whole-grain Blue Corn Flour.
• Both Whole Blue Corn Flour and Cornmeal, white, self-rising, bolted, plain, enriched contain similar levels of Copper and Zinc per seven ounces.
• 7 ounces of Whole Blue Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Whole Blue Corn Flour have 1.5 times more Fat and 1.3 times more Fiber than Cornmeal, white, self-rising, bolted, plain, enriched.
• Both Whole Blue Corn Flour and Cornmeal, white, self-rising, bolted, plain, enriched offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.