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

Macros Ratio

	Protein	Fat	Carbs
White Corn	10%	11%	79%
Whole Blue Corn Flour	9%	12%	79%

Macro Nutrients

	White Corn	Whole Blue Corn Flour	Recommended Dietary Allowance
Energy	25% 724kcal	25% 722kcal	2900kcal per day for Men 19-50 years
Fat	9.7% 9.4g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	4.14% 1.32g	NA	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	24.5% 4.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	113% 147g	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	NA	44% 16.7g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	White Corn	Whole Blue Corn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.7% 0.76mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	71.7% 0.93mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	White Corn	Whole Blue Corn Flour	Recommended Dietary Allowance
Calcium	1.4% 14mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	69.2% 0.62mg	34% 0.31mg	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	67.2% 5.38mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	42% 0.96mg	46.6% 1.07mg	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	59.5% 417mg	74.6% 522mg	700mg per day for Men 19-50 years
Potassium	16.8% 570mg	22.2% 756mg	3400mg per day for Men 19-50 years
Selenium	56% 30.8μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	40.4% 4.45mg	11mg per day for Men 19-50 years
Water	0.56% 20.6g	0.58% 21.5g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of White Corn have 2.4 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.3 times more Vitamin B6 than Whole Blue Corn Flour.
• While 7 oz of Whole-grain Blue Corn Flour contain 1.3 times more Vitamin B5 than White Corn Grain.
• Both White Corn and Whole Blue Corn Flour provide similar amounts of Vitamin B2 per seven ounces.

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

• 7 ounces of White Corn have 2 times more Copper, 1.6 times more Iron, 7 times more Selenium and 7 times more Sodium than Whole Blue Corn Flour.
• While 7 oz of Whole-grain Blue Corn Flour contain 1.3 times more Phosphorus and 1.3 times more Potassium than White Corn Grain.
• Both White Corn and Whole Blue Corn Flour contain similar levels of Magnesium, Manganese and Zinc per seven ounces.
• Both White Corn Grain as well as Whole-grain Blue Corn Flour lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• Both White Corn Grain and Whole-grain Blue Corn Flour have similar amounts of macro-nutrients per 7 oz
• Both White Corn and Whole Blue Corn Flour offer comparable quantities of Energy, Fat, Carbohydrate and Protein per seven ounces.