Comparing Nutrients in 7 ounces White Degermed Cornmeal VS Semolina

Macros Ratio

	Protein	Fat	Carbs
White Degermed Cornmeal	8%	4%	88%
Semolina	14%	3%	83%

Macro Nutrients

	White Degermed Cornmeal	Semolina	Recommended Dietary Allowance
Energy	25.3% 734kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.47g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	9.43% 1.6g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 158g	111% 145g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	0.47% 0.34g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 1.35g	NA	g per day for Men 19-50 years
Fiber	20.4% 7.74g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	25% 14g	45% 25g	56g per day for Men 19-50 years

Vitamins

	White Degermed Cornmeal	Semolina	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	41% 6.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	15.7% 0.2mg	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	15% 59.5μg	35.7% 143μg	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	1.6% 0.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Degermed Cornmeal	Semolina	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	41.7% 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	27.3% 2.2mg	30.5% 2.44mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	53.4% 1.23mg	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	28% 196mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	NA	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.6% 22g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: White Degermed Cornmeal VS Semolina per 7 oz

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

Lets compare vitamin content per 7 ounces of White Degermed Cornmeal vs Semolina:

• 7 ounces of White Degermed Cornmeal have 1.8 times more Vitamin B6 than Semolina.
• While 7 oz of Semolina contain 2 times more Vitamin B1, 1.6 times more Vitamin B2, 3.3 times more Vitamin B3, 2.4 times more Vitamin B5 and 2.4 times more Vitamin B9 than White Unenriched Degermed Cornmeal.
• Both White Unenriched Degermed Cornmeal as well as Semolina have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for White Degermed Cornmeal vs Semolina:

• 7 oz of Semolina contain 2.5 times more Copper, 1.5 times more Magnesium, 3.6 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium and 1.6 times more Zinc than White Unenriched Degermed Cornmeal.
• Both White Degermed Cornmeal and Semolina contain similar levels of Iron per seven ounces.
• Both White Unenriched Degermed Cornmeal as well as Semolina lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of White Degermed Cornmeal have 2.1 times more Omega 6 than Semolina.
• While 7 oz of Semolina contain 1.9 times more Omega 3 and 1.8 times more Protein than White Unenriched Degermed Cornmeal.
• Both White Degermed Cornmeal and Semolina offer comparable quantities of Energy, Carbohydrate and Fiber per seven ounces.
• 7 ounces of White Degermed Cornmeal provide inadequate amounts of Omega 3