Comparing Nutrients in 100 grams Whole Blue Corn Flour VS White Cornmeal

Macros Ratio

	Protein	Fat	Carbs
Whole Blue Corn Flour	9%	12%	79%
White Cornmeal	9%	9%	82%

Macro Nutrients

	Whole Blue Corn Flour	White Cornmeal	Recommended Dietary Allowance
Energy	12.6% 364kcal	12.5% 362kcal	2900kcal per day for Men 19-50 years
Fat	5.25% 5.1g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	NA	1.58% 0.51g	32g per day for Men 19-50 years
Omega 3	NA	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	NA	9.35% 1.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	59% 77g	130g per day for Men 19-50 years
Sugars	NA	0.88% 0.64g	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	22% 8.4g	19.2% 7.3g	38g per day for Men 19-50 years
Protein	15.6% 8.75g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Whole Blue Corn Flour	White Cornmeal	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	8.5% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	23.4% 0.3mg	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	NA	6.25% 25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Blue Corn Flour	White Cornmeal	Recommended Dietary Allowance
Calcium	0.5% 5mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	21.4% 0.19mg	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	21.8% 1.74mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	23.5% 0.54mg	21.7% 0.5mg	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	37.6% 263mg	34.4% 241mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	8.44% 287mg	3400mg per day for Men 19-50 years
Selenium	4% 2.2μg	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	20.4% 2.24mg	16.5% 1.82mg	11mg per day for Men 19-50 years
Water	0.29% 11g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Blue Corn Flour VS White Cornmeal per 100 g

Compare the macro and micronutrient content in 100 g of Whole Blue Corn Flour versus 100 g of White Cornmeal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Whole Blue Corn Flour vs White Cornmeal:

• 100 grams of Whole Blue Corn Flour have 1.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than White Cornmeal.
• While 100 g of Whole-grain White Cornmeal contain 2.4 times more Vitamin B1 and 1.4 times more Vitamin B3 than Whole-grain Blue Corn Flour.
• Both Whole Blue Corn Flour and White Cornmeal provide similar amounts of Vitamin B2 per 100 grams.

Comparing minerals per 100 grams for Whole Blue Corn Flour vs White Cornmeal:

• 100 grams of Whole Blue Corn Flour have 1.3 times more Potassium and 1.2 times more Zinc than White Cornmeal.
• While 100 g of Whole-grain White Cornmeal contain 1.3 times more Copper, 2 times more Iron, 7 times more Selenium and 7 times more Sodium than Whole-grain Blue Corn Flour.
• Both Whole Blue Corn Flour and White Cornmeal contain similar levels of Magnesium, Manganese and Phosphorus per 100 grams.
• Both Whole-grain Blue Corn Flour as well as Whole-grain White Cornmeal lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Whole Blue Corn Flour have 1.4 times more Fat than White Cornmeal.
• Both Whole Blue Corn Flour and White Cornmeal offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 grams.