Comparing Nutrients in 7 ounces Whole White Corn Flour VS White Corn

Macros Ratio

	Protein	Fat	Carbs
Whole White Corn Flour	7%	9%	84%
White Corn	10%	11%	79%

Macro Nutrients

	Whole White Corn Flour	White Corn	Recommended Dietary Allowance
Energy	24.7% 716kcal	25% 724kcal	2900kcal per day for Men 19-50 years
Fat	7.9% 7.66g	9.7% 9.4g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	4.14% 1.32g	32g per day for Men 19-50 years
Omega 3	6.57% 0.11g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	24.5% 4.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 153g	113% 147g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	38% 14.5g	NA	38g per day for Men 19-50 years
Protein	24.6% 13.8g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Whole White Corn Flour	White Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.7% 0.49mg	63.7% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.77mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.5% 0.73mg	95% 1.23mg	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	12.4% 49.6μg	NA	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	5.56% 0.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole White Corn Flour	White Corn	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	69.2% 0.62mg	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	59% 4.72mg	67.2% 5.38mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	42% 0.96mg	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	77% 540mg	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	16.8% 570mg	3400mg per day for Men 19-50 years
Selenium	55.6% 30.6μg	56% 30.8μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	31.2% 3.43mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.59% 21.7g	0.56% 20.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole White Corn Flour VS White Corn per 7 oz

Compare the macro and micronutrient content in 7 oz of Whole White Corn Flour versus 7 oz of White Corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Whole White Corn Flour vs White Corn:

• 7 ounces of Whole White Corn Flour have 1.6 times more Vitamin B5 than White Corn.
• While 7 oz of White Corn Grain contain 1.6 times more Vitamin B1, 2.5 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.7 times more Vitamin B6 than Whole-grain White Corn Flour.
• Both Whole-grain White Corn Flour as well as White Corn Grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Whole White Corn Flour vs White Corn:

• 7 ounces of Whole White Corn Flour have 1.3 times more Phosphorus than White Corn.
• While 7 oz of White Corn Grain contain 1.4 times more Copper, 1.4 times more Magnesium, 7 times more Sodium and 1.3 times more Zinc than Whole-grain White Corn Flour.
• Both Whole White Corn Flour and White Corn contain similar levels of Iron, Manganese, Potassium and Selenium per seven ounces.
• Both Whole-grain White Corn Flour as well as White Corn Grain lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of White Corn Grain contain 1.4 times more Protein than Whole-grain White Corn Flour.
• Both Whole White Corn Flour and White Corn offer comparable quantities of Energy, Fat, Omega 3, Omega 6 and Carbohydrate per seven ounces.