Comparing Nutrients in 100 grams Whole White Corn Flour VS Cornmeal, white, self-rising, bolted, plain, enriched

Macros Ratio

	Protein	Fat	Carbs
Whole White Corn Flour	7%	9%	84%
Cornmeal, white, self-rising, bolted, plain, enriched	10%	9%	81%

Macro Nutrients

	Whole White Corn Flour	Cornmeal, white, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Energy	12.4% 361kcal	11.5% 334kcal	2900kcal per day for Men 19-50 years
Fat	3.98% 3.86g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	2.94% 0.047g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	8.84% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 77g	54% 70.3g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	19.2% 7.3g	17.6% 6.7g	38g per day for Men 19-50 years
Protein	12.4% 6.93g	14.8% 8.28g	56g per day for Men 19-50 years

Vitamins

	Whole White Corn Flour	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	20.5% 0.25mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	8.5% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	41.5% 0.54mg	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	6.25% 25μg	58.3% 233μg	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	2.8% 0.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole White Corn Flour	Cornmeal, white, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Calcium	0.7% 7mg	36% 361mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	16.7% 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	29.8% 2.38mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	39% 272mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	9.26% 315mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	28% 15.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	83% 1247mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.29% 11g	0.34% 12.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole White Corn Flour VS Cornmeal, white, self-rising, bolted, plain, enriched per 100 g

Compare the macro and micronutrient content in 100 g of Whole White Corn Flour versus 100 g of Cornmeal, white, self-rising, bolted, plain, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Whole White Corn Flour vs Cornmeal, white, self-rising, bolted, plain, enriched:

• 100 grams of Whole White Corn Flour have 1.5 times more Vitamin B5 than Cornmeal, white, self-rising, bolted, plain, enriched.
• While 100 g of Cornmeal, white, self-rising, bolted, plain, enriched contain 2.7 times more Vitamin B1, 5 times more Vitamin B2, 2.8 times more Vitamin B3, 1.5 times more Vitamin B6 and 9.3 times more Vitamin B9 than Whole-grain White Corn Flour.
• Both Whole-grain White Corn Flour as well as Cornmeal, white, self-rising, bolted, plain, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Whole White Corn Flour vs Cornmeal, white, self-rising, bolted, plain, enriched:

• 100 grams of Whole White Corn Flour have 1.5 times more Copper and 1.2 times more Potassium than Cornmeal, white, self-rising, bolted, plain, enriched.
• While 100 g of Cornmeal, white, self-rising, bolted, plain, enriched contain 51.6 times more Calcium, 2.4 times more Iron, 3 times more Phosphorus and 249.4 times more Sodium than Whole-grain White Corn Flour.
• Both Whole White Corn Flour and Cornmeal, white, self-rising, bolted, plain, enriched contain similar levels of Magnesium and Zinc per 100 grams.
• 100 grams of Whole White Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• Both Whole-grain White Corn Flour and Cornmeal, white, self-rising, bolted, plain, enriched have similar amounts of macro-nutrients per 100 g
• Both Whole White Corn Flour and Cornmeal, white, self-rising, bolted, plain, enriched offer comparable quantities of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 100 grams.