Comparing Nutrients in 7 ounces White Cornmeal VS Cornmeal, white, self-rising, bolted, plain, enriched

Macros Ratio

	Protein	Fat	Carbs
White Cornmeal	9%	9%	82%
Cornmeal, white, self-rising, bolted, plain, enriched	10%	9%	81%

Macro Nutrients

	White Cornmeal	Cornmeal, white, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Energy	24.8% 718kcal	23% 663kcal	2900kcal per day for Men 19-50 years
Fat	7.34% 7.12g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	2.96% 0.95g	32g per day for Men 19-50 years
Omega 3	6.08% 0.097g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.15g	17.5% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 153g	107% 139g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	38% 14.5g	35% 13.3g	38g per day for Men 19-50 years
Protein	28.8% 16g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	White Cornmeal	Cornmeal, white, self-rising, bolted, plain, enriched	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	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	82.4% 1.07mg	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	116% 462μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Cornmeal	Cornmeal, white, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Calcium	1.2% 12mg	71.6% 716mg	1000mg per day for Men 19-50 years
Copper	42.6% 0.38mg	33% 0.3mg	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	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	NA	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	228% 1596mg	700mg per day for Men 19-50 years
Potassium	16.8% 570mg	15% 506mg	3400mg per day for Men 19-50 years
Selenium	56% 30.8μg	NA	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	165% 2475mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.55% 20.4g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: White Cornmeal VS Cornmeal, white, self-rising, bolted, plain, enriched per 7 oz

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

Lets compare vitamin content per 7 ounces of White Cornmeal vs Cornmeal, white, self-rising, bolted, plain, enriched:

• 7 oz of Cornmeal, white, self-rising, bolted, plain, enriched contain 1.7 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin B6 and 9.3 times more Vitamin B9 than Whole-grain White Cornmeal.
• Both White Cornmeal and Cornmeal, white, self-rising, bolted, plain, enriched provide similar amounts of Vitamin B5 per seven ounces.
• Both Whole-grain White Cornmeal as well as Cornmeal, white, self-rising, bolted, plain, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for White Cornmeal vs Cornmeal, white, self-rising, bolted, plain, enriched:

• 7 ounces of White Cornmeal have 1.3 times more Copper and 1.5 times more Magnesium than Cornmeal, white, self-rising, bolted, plain, enriched.
• While 7 oz of Cornmeal, white, self-rising, bolted, plain, enriched contain 60.2 times more Calcium, 1.7 times more Iron, 3.3 times more Phosphorus and 35.6 times more Sodium than Whole-grain White Cornmeal.
• Both White Cornmeal and Cornmeal, white, self-rising, bolted, plain, enriched contain similar levels of Potassium and Zinc per seven ounces.
• 7 ounces of White Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

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