Comparing Nutrients in 7 ounces White Cornmeal VS Whole White Corn Flour

Macros Ratio

	Protein	Fat	Carbs
White Cornmeal	9%	9%	82%
Whole White Corn Flour	7%	9%	84%

Macro Nutrients

	White Cornmeal	Whole White Corn Flour	Recommended Dietary Allowance
Energy	24.8% 718kcal	24.7% 716kcal	2900kcal per day for Men 19-50 years
Fat	7.34% 7.12g	7.9% 7.66g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	6.08% 0.097g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.15g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 153g	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	28.8% 16g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	White Cornmeal	Whole White Corn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.7% 0.76mg	40.7% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	23.6% 3.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	56.5% 0.73mg	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	12.4% 49.6μg	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	5.56% 0.83mg	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

	White Cornmeal	Whole White Corn Flour	Recommended Dietary Allowance
Calcium	1.2% 12mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	42.6% 0.38mg	50.7% 0.46mg	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	85.6% 6.85mg	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	39.7% 0.91mg	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	68.3% 478mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	16.8% 570mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	56% 30.8μg	55.6% 30.6μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	31.2% 3.43mg	11mg per day for Men 19-50 years
Water	0.55% 20.4g	0.59% 21.7g	3700g per day for Men 19-50 years

Nutrient Comparison: White Cornmeal VS Whole White Corn Flour per 7 oz

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

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

• 7 ounces of White Cornmeal have 1.6 times more Vitamin B1, 2.5 times more Vitamin B2 and 1.9 times more Vitamin B3 than Whole White Corn Flour.
• While 7 oz of Whole-grain White Corn Flour contain 1.5 times more Vitamin B5 than Whole-grain White Cornmeal.
• Both White Cornmeal and Whole White Corn Flour provide similar amounts of Vitamin B6, Vitamin B9 and Vitamin E per seven ounces.
• Both Whole-grain White Cornmeal as well as Whole-grain White Corn Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for White Cornmeal vs Whole White Corn Flour:

• 7 ounces of White Cornmeal have 1.4 times more Iron, 1.4 times more Magnesium and 7 times more Sodium than Whole White Corn Flour.
• Both White Cornmeal and Whole White Corn Flour contain similar levels of Copper, Manganese, Phosphorus, Potassium, Selenium and Zinc per seven ounces.
• Both Whole-grain White Cornmeal as well as Whole-grain White Corn Flour lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• Both Whole-grain White Cornmeal and Whole-grain White Corn Flour have similar amounts of macro-nutrients per 7 oz
• Both White Cornmeal and Whole White Corn Flour offer comparable quantities of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per seven ounces.