Comparing Nutrients in 7 ounces Corn VS Cornmeal

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Cornmeal	9%	9%	82%

Macro Nutrients

	Corn	Cornmeal	Recommended Dietary Allowance
Energy	25% 724kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	9.7% 9.4g	7.34% 7.12g	97g per day for Men 19-50 years
Saturated Fat	4.14% 1.32g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	6.08% 0.097g	1.6g per day for Men 19-50 years
Omega 6	24.5% 4.16g	18.5% 3.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	117% 153g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	1.75% 1.27g	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	38% 14.5g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	Corn	Cornmeal	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	63.7% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	46.4% 0.6mg	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	12.4% 49.6μg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Cornmeal	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	69.2% 0.62mg	42.6% 0.38mg	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	85.6% 6.85mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	42% 0.96mg	43% 0.99mg	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	68.3% 478mg	700mg per day for Men 19-50 years
Potassium	16.8% 570mg	16.8% 570mg	3400mg per day for Men 19-50 years
Selenium	56% 30.8μg	56% 30.8μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.56% 20.6g	0.55% 20.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn VS Cornmeal per 7 oz

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

Lets compare vitamin content per 7 ounces of Corn vs Cornmeal:

• 7 ounces of Corn have 2 times more Vitamin B6 than Cornmeal.
• While 7 oz of Whole-grain Yellow Cornmeal contain 1.3 times more Vitamin B9 than Yellow Corn Grain .
• Both Corn and Cornmeal provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E per seven ounces.
• Both Yellow Corn Grain as well as Whole-grain Yellow Cornmeal 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:

• 7 ounces of Corn have 1.6 times more Copper and 1.2 times more Zinc than Cornmeal.
• While 7 oz of Whole-grain Yellow Cornmeal contain 1.3 times more Iron than Yellow Corn Grain .
• Both Corn and Cornmeal contain similar levels of Magnesium, Manganese, Phosphorus, Potassium, Selenium and Sodium per seven ounces.
• Both Yellow Corn Grain as well as Whole-grain Yellow Cornmeal lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Corn have 1.3 times more Fat, 1.3 times more Saturated Fat, 1.3 times more Omega 3 and 1.3 times more Omega 6 than Cornmeal.
• Both Corn and Cornmeal offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per seven ounces.