Comparing Nutrients in 7 ounces Enriched Wheat Flour VS White Degermed Cornmeal

Macros Ratio

	Protein	Fat	Carbs
Enriched Wheat Flour	12%	2%	86%
White Degermed Cornmeal	8%	4%	88%

Macro Nutrients

	Enriched Wheat Flour	White Degermed Cornmeal	Recommended Dietary Allowance
Energy	25% 722kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	3.6% 3.47g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	1.36% 0.44g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	4.56% 0.78g	9.43% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	121% 158g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	4.4% 3.2g	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	0.47% 0.34g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 1.35g	g per day for Men 19-50 years
Fiber	14% 5.36g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Enriched Wheat Flour	White Degermed Cornmeal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	130% 1.56mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.4% 0.98mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.2% 11.7mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	27.8% 0.36mg	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	91% 363μg	15% 59.5μg	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	3.04% 0.46mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Wheat Flour	White Degermed Cornmeal	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	16.8% 0.15mg	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	115% 9.2mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	59% 1.35mg	15% 0.35mg	2.3mg per day for Men 19-50 years
Molybdenum	122% 55μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	30.6% 214mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	122% 67.3μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.64% 23.7g	0.6% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Wheat Flour VS White Degermed Cornmeal per 7 oz

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

Lets compare vitamin content per 7 ounces of Enriched Wheat Flour vs White Degermed Cornmeal:

• 7 ounces of Enriched Wheat Flour have 5.6 times more Vitamin B1, 9.9 times more Vitamin B2, 5.9 times more Vitamin B3, 1.8 times more Vitamin B5 and 6.1 times more Vitamin B9 than White Degermed Cornmeal.
• While 7 oz of White Unenriched Degermed Cornmeal contain 4.1 times more Vitamin B6 than Unbleached Enriched All-purpose White Wheat Flour.
• Both Unbleached Enriched All-purpose White Wheat Flour as well as White Unenriched Degermed Cornmeal 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 Enriched Wheat Flour vs White Degermed Cornmeal:

• 7 ounces of Enriched Wheat Flour have 1.9 times more Copper, 4.2 times more Iron, 3.9 times more Manganese and 3.2 times more Selenium than White Degermed Cornmeal.
• While 7 oz of White Unenriched Degermed Cornmeal contain 1.5 times more Magnesium and 1.3 times more Potassium than Unbleached Enriched All-purpose White Wheat Flour.
• Both Enriched Wheat Flour and White Degermed Cornmeal contain similar levels of Phosphorus and Zinc per seven ounces.
• Both Unbleached Enriched All-purpose White Wheat Flour as well as White Unenriched Degermed Cornmeal lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Enriched Wheat Flour have 1.5 times more Protein than White Degermed Cornmeal.
• While 7 oz of White Unenriched Degermed Cornmeal contain 2.1 times more Omega 6, 6 times more Sugars and 1.4 times more Fiber than Unbleached Enriched All-purpose White Wheat Flour.
• Both Enriched Wheat Flour and White Degermed Cornmeal offer comparable quantities of Energy and Carbohydrate per seven ounces.
• Both Unbleached Enriched All-purpose White Wheat Flour as well as White Unenriched Degermed Cornmeal provide inadequate amounts of Omega 3 in seven ounces.