Comparing Nutrients in 7 ounces Corn VS Cornmeal, degermed, enriched, yellow

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Cornmeal, degermed, enriched, yellow	8%	4%	88%

Macro Nutrients

	Corn	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Energy	25% 724kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	9.7% 9.4g	3.6% 3.47g	97g per day for Men 19-50 years
Saturated Fat	4.14% 1.32g	1.36% 0.44g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	24.5% 4.16g	9.43% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	121% 158g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	4.4% 3.2g	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	0.47% 0.34g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 1.35g	g per day for Men 19-50 years
Fiber	38% 14.5g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Corn	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.7% 0.76mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	58.3% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	61.6% 9.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	27.8% 0.36mg	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	9.43% 37.7μg	104% 415μg	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	6.5% 0.97mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Calcium	1.4% 14mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	69.2% 0.62mg	16.8% 0.15mg	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	108% 8.65mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	42% 0.96mg	15% 0.35mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	16.8% 570mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	56% 30.8μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.56% 20.6g	0.6% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn VS Cornmeal, degermed, enriched, yellow per 7 oz

Compare the macro and micronutrient content in 7 oz of Corn versus 7 oz of Cornmeal, degermed, enriched, yellow to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Corn vs Cornmeal, degermed, enriched, yellow:

• 7 ounces of Corn have 1.8 times more Vitamin B5, 3.4 times more Vitamin B6 and 4.1 times more Vitamin E than Cornmeal, degermed, enriched, yellow.
• While 7 oz of Cornmeal, degermed, enriched, yellow contain 1.4 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B3 and 11 times more Vitamin B9 than Yellow Corn Grain .
• 7 ounces of Cornmeal, degermed, enriched, yellow have insufficient amounts of Vitamin E
• Both Yellow Corn Grain as well as Cornmeal, degermed, enriched, yellow have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Corn vs Cornmeal, degermed, enriched, yellow:

• 7 ounces of Corn have 4.1 times more Copper, 4 times more Magnesium, 2.8 times more Manganese, 2.1 times more Phosphorus, 2 times more Potassium, 1.5 times more Selenium, 5 times more Sodium and 3.3 times more Zinc than Cornmeal, degermed, enriched, yellow.
• While 7 oz of Cornmeal, degermed, enriched, yellow contain 1.6 times more Iron than Yellow Corn Grain .
• Both Yellow Corn Grain as well as Cornmeal, degermed, enriched, yellow lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Corn have 2.7 times more Fat, 3 times more Saturated Fat, 3.3 times more Omega 3, 2.6 times more Omega 6, 1.9 times more Fiber and 1.3 times more Protein than Cornmeal, degermed, enriched, yellow.
• While 7 oz of Cornmeal, degermed, enriched, yellow contain 2.5 times more Sugars than Yellow Corn Grain .
• Both Corn and Cornmeal, degermed, enriched, yellow offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Cornmeal, degermed, enriched, yellow provide inadequate amounts of Omega 3