Comparing Nutrients in 7 ounces Cornmeal, white, self-rising, bolted, plain, enriched VS Wheat flour, white, all-purpose, enriched, calcium-fortified

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, white, self-rising, bolted, plain, enriched	10%	9%	81%
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%

Macro Nutrients

	Cornmeal, white, self-rising, bolted, plain, enriched	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Energy	23% 663kcal	25% 722kcal	2900kcal per day for Men 19-50 years
Fat	6.96% 6.75g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	17.5% 3g	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	107% 139g	116% 151g	130g per day for Men 19-50 years
Sugars	NA	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	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	35% 13.3g	14% 5.36g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, white, self-rising, bolted, plain, enriched	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	75.4% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.6% 10.5mg	73.2% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.4% 1.07mg	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	116% 462μg	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	NA	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, white, self-rising, bolted, plain, enriched	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Calcium	71.6% 716mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	143% 11.4mg	115% 9.2mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	NA	59% 1.35mg	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	228% 1596mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	15% 506mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	165% 2475mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.68% 25g	0.64% 23.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornmeal, white, self-rising, bolted, plain, enriched VS Wheat flour, white, all-purpose, enriched, calcium-fortified per 7 oz

Compare the macro and micronutrient content in 7 oz of Cornmeal, white, self-rising, bolted, plain, enriched versus 7 oz of Wheat flour, white, all-purpose, enriched, calcium-fortified to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cornmeal, white, self-rising, bolted, plain, enriched vs Wheat flour, white, all-purpose, enriched, calcium-fortified:

• 7 ounces of Cornmeal, white, self-rising, bolted, plain, enriched have 12.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Cornmeal, white, self-rising, bolted, plain, enriched and Wheat flour, white, all-purpose, enriched, calcium-fortified provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per seven ounces.
• Both Cornmeal, white, self-rising, bolted, plain, enriched as well as Wheat flour, white, all-purpose, enriched, calcium-fortified have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cornmeal, white, self-rising, bolted, plain, enriched vs Wheat flour, white, all-purpose, enriched, calcium-fortified:

• 7 ounces of Cornmeal, white, self-rising, bolted, plain, enriched have 1.4 times more Calcium, 1.2 times more Iron, 3.9 times more Magnesium, 7.4 times more Phosphorus, 2.4 times more Potassium, 623.5 times more Sodium and 2.9 times more Zinc than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Cornmeal, white, self-rising, bolted, plain, enriched and Wheat flour, white, all-purpose, enriched, calcium-fortified contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cornmeal, white, self-rising, bolted, plain, enriched have 3.5 times more Fat, 2.1 times more Omega 3, 3.8 times more Omega 6 and 2.5 times more Fiber than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Cornmeal, white, self-rising, bolted, plain, enriched and Wheat flour, white, all-purpose, enriched, calcium-fortified offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• 7 ounces of Wheat flour, white, all-purpose, enriched, calcium-fortified provide inadequate amounts of Omega 3