Comparing Nutrients in 7 ounces Wheat Flour VS White Degermed Cornmeal

Macros Ratio

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

Macro Nutrients

	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

	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	20% 0.24mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.5mg	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	13% 51.6μg	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	0.79% 0.12mg	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

	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	29% 2.32mg	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	188% 84.5μg	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

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

• Unenriched All-purpose White Wheat Flour has 1.3 times more Vitamin B3 and 1.8 times more Vitamin B5 than White Unenriched Degermed Cornmeal.
• While White Unenriched Degermed Cornmeal contains 1.3 times more Vitamin B2 and 4.1 times more Vitamin B6 than Unenriched All-purpose White Wheat Flour.
• Both Unenriched All-purpose White Wheat Flour and White Unenriched Degermed Cornmeal have similar amounts of Vitamin B1 and Vitamin B9 per 7 oz.
• Both Unenriched 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 7 oz.

Comparing minerals per 7 ounces for Wheat Flour vs White Degermed Cornmeal:

• Unenriched All-purpose White Wheat Flour has 5 times more Calcium, 1.9 times more Copper, 3.9 times more Manganese and 3.2 times more Selenium than White Unenriched Degermed Cornmeal.
• While White Unenriched Degermed Cornmeal contains 1.5 times more Magnesium and 1.3 times more Potassium than Unenriched All-purpose White Wheat Flour.
• Both Unenriched All-purpose White Wheat Flour and White Unenriched Degermed Cornmeal have similar amounts of Iron, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Unenriched All-purpose White Wheat Flour has 1.5 times more Protein than White Unenriched Degermed Cornmeal.
• While White Unenriched Degermed Cornmeal contains 1.8 times more Fat, 2.1 times more Omega 6, 6 times more Sugars and 1.4 times more Fiber than Unenriched All-purpose White Wheat Flour.
• Both Unenriched All-purpose White Wheat Flour and White Unenriched Degermed Cornmeal have similar amounts of Energy, Omega 3 and Carbohydrate per 7 oz.
• Both Unenriched All-purpose White Wheat Flour as well as White Unenriched Degermed Cornmeal have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.