Comparing Nutrients in 7 ounces White Degermed Cornmeal VS Enriched Bleached 9% Protein White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
White Degermed Cornmeal	8%	4%	88%
Enriched Bleached 9% Protein White Wheat Flour	10%	4%	86%

Macro Nutrients

	White Degermed Cornmeal	Enriched Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Energy	25.3% 734kcal	25% 728kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.47g	2.93% 2.84g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	9.43% 1.6g	6.83% 1.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 158g	118% 153g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	1.48% 1.07g	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	0.082% 0.06g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	% 1.35g	% 0.52g	g per day for Men 19-50 years
Fiber	20.4% 7.74g	NA	38g per day for Men 19-50 years
Protein	25% 14g	31.5% 17.6g	56g per day for Men 19-50 years

Vitamins

	White Degermed Cornmeal	Enriched Bleached 9% Protein White 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	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	68% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	5.65% 0.073mg	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	84.3% 337μg	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	0.66% 0.099mg	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 Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	36.4% 0.33mg	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	126% 10mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	54% 1.25mg	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	24% 169mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	41% 22.6μg	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	17% 1.87mg	11mg per day for Men 19-50 years
Water	0.6% 22g	0.64% 23.5g	3700g per day for Men 19-50 years

Nutrient Comparison: White Degermed Cornmeal VS Enriched Bleached 9% Protein White Wheat Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of White Degermed Cornmeal versus 7 oz of Enriched Bleached 9% Protein White 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 Bleached 9% Protein White Wheat Flour:

• 7 ounces of White Degermed Cornmeal have 1.3 times more Vitamin B5 and 4.9 times more Vitamin B6 than Enriched Bleached 9% Protein White Wheat Flour.
• While 7 oz of Enriched Bleached 9% Protein White (industrial) Wheat Flour contain 5.3 times more Vitamin B1, 8.9 times more Vitamin B2, 6 times more Vitamin B3 and 5.7 times more Vitamin B9 than White Unenriched Degermed Cornmeal.
• Both White Unenriched Degermed Cornmeal as well as Enriched Bleached 9% Protein White (industrial) 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 Bleached 9% Protein White Wheat Flour:

• 7 ounces of White Degermed Cornmeal have 1.6 times more Magnesium than Enriched Bleached 9% Protein White Wheat Flour.
• While 7 oz of Enriched Bleached 9% Protein White (industrial) Wheat Flour contain 6.7 times more Calcium, 2.2 times more Copper, 4.6 times more Iron, 3.6 times more Manganese and 1.4 times more Zinc than White Unenriched Degermed Cornmeal.
• Both White Degermed Cornmeal and Enriched Bleached 9% Protein White Wheat Flour contain similar levels of Phosphorus, Potassium and Selenium per seven ounces.
• 7 ounces of White Degermed Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of White Degermed Cornmeal have 1.4 times more Omega 6 and 3 times more Sugars than Enriched Bleached 9% Protein White Wheat Flour.
• While 7 oz of Enriched Bleached 9% Protein White (industrial) Wheat Flour contain 1.3 times more Protein than White Unenriched Degermed Cornmeal.
• Both White Degermed Cornmeal and Enriched Bleached 9% Protein White Wheat Flour offer comparable quantities of Energy and Carbohydrate per seven ounces.
• Both White Unenriched Degermed Cornmeal as well as Enriched Bleached 9% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 in seven ounces.