Comparing Nutrients in 7 ounces White Degermed Cornmeal VS Enriched Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
White Degermed Cornmeal	8%	4%	88%
Enriched Wheat Flour	12%	2%	86%

Macro Nutrients

	White Degermed Cornmeal	Enriched Wheat Flour	Recommended Dietary Allowance
Energy	25.3% 734kcal	25% 722kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.47g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	9.43% 1.6g	4.56% 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	116% 151g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	0.74% 0.54g	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	14% 5.36g	38g per day for Men 19-50 years
Protein	25% 14g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	White Degermed Cornmeal	Enriched Wheat Flour	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	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	75.4% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	73.2% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	6.7% 0.087mg	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	91% 363μg	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	3.04% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Degermed Cornmeal	Enriched Wheat Flour	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	31.8% 0.29mg	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	115% 9.2mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	59% 1.35mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	122% 55μg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	122% 67.3μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.6% 22g	0.64% 23.7g	3700g per day for Men 19-50 years

Nutrient Comparison: White Degermed Cornmeal VS Enriched Wheat Flour per 7 oz

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

Lets compare vitamin content per 7 ounces of White Degermed Cornmeal vs Enriched Wheat Flour:

• 7 ounces of White Degermed Cornmeal have 4.1 times more Vitamin B6 than Enriched Wheat Flour.
• While 7 oz of Unbleached Enriched All-purpose White Wheat Flour contain 5.6 times more Vitamin B1, 9.9 times more Vitamin B2, 5.9 times more Vitamin B3, 1.8 times more Vitamin B5 and 6.1 times more Vitamin B9 than White Unenriched Degermed Cornmeal.
• Both White Unenriched Degermed Cornmeal as well as Unbleached Enriched All-purpose White Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for White Degermed Cornmeal vs Enriched Wheat Flour:

• 7 ounces of White Degermed Cornmeal have 1.5 times more Magnesium and 1.3 times more Potassium than Enriched Wheat Flour.
• While 7 oz of Unbleached Enriched All-purpose White Wheat Flour contain 1.9 times more Copper, 4.2 times more Iron, 3.9 times more Manganese and 3.2 times more Selenium than White Unenriched Degermed Cornmeal.
• Both White Degermed Cornmeal and Enriched Wheat Flour contain similar levels of Phosphorus and Zinc per seven ounces.
• Both White Unenriched Degermed Cornmeal as well as Unbleached Enriched All-purpose White Wheat Flour 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, 6 times more Sugars and 1.4 times more Fiber than Enriched Wheat Flour.
• While 7 oz of Unbleached Enriched All-purpose White Wheat Flour contain 1.5 times more Protein than White Unenriched Degermed Cornmeal.
• Both White Degermed Cornmeal and Enriched Wheat Flour offer comparable quantities of Energy and Carbohydrate per seven ounces.
• Both White Unenriched Degermed Cornmeal as well as Unbleached Enriched All-purpose White Wheat Flour provide inadequate amounts of Omega 3 in seven ounces.