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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Cornmeal, yellow, self-rising, bolted, plain, enriched	Cornmeal	Recommended Dietary Allowance
Vitamin A	5.07% 45.6μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	63.7% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.6% 10.5mg	45% 7.2mg	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	82.4% 1.07mg	46.4% 0.6mg	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	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	NA	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, yellow, self-rising, bolted, plain, enriched	Cornmeal	Recommended Dietary Allowance
Calcium	71.6% 716mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	42.6% 0.38mg	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	85.6% 6.85mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	43% 0.99mg	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	68.3% 478mg	700mg per day for Men 19-50 years
Potassium	15% 506mg	16.8% 570mg	3400mg per day for Men 19-50 years
Selenium	NA	56% 30.8μg	55μg per day for Men 19-50 years
Sodium	165% 2475mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.68% 25g	0.55% 20.4g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Cornmeal, yellow, self-rising, bolted, plain, enriched have 2.1 times more Vitamin A, 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 Cornmeal.
• Both Cornmeal, yellow, self-rising, bolted, plain, enriched and Cornmeal provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cornmeal have insufficient amounts of Vitamin A
• Both Cornmeal, yellow, self-rising, bolted, plain, enriched as well as Whole-grain Yellow Cornmeal have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

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

Comparison of macro-nutrients per 7 ounces:

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