Comparing Nutrients in 100 grams Cornmeal, white, self-rising, bolted, plain, enriched VS Cornmeal, white, self-rising, degermed, enriched

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, white, self-rising, bolted, plain, enriched	10%	9%	81%
Cornmeal, white, self-rising, degermed, enriched	10%	4%	86%

Macro Nutrients

	Cornmeal, white, self-rising, bolted, plain, enriched	Cornmeal, white, self-rising, degermed, enriched	Recommended Dietary Allowance
Energy	11.5% 334kcal	12.2% 355kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.77% 1.72g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	2.94% 0.047g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	8.84% 1.5g	4.23% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	57.5% 74.8g	130g per day for Men 19-50 years
Sugars	NA	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	17.6% 6.7g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	14.8% 8.28g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, white, self-rising, bolted, plain, enriched	Cornmeal, white, self-rising, degermed, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	56.5% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	29.8% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	28.5% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	30% 0.39mg	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	58.3% 233μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, white, self-rising, bolted, plain, enriched	Cornmeal, white, self-rising, degermed, enriched	Recommended Dietary Allowance
Calcium	36% 361mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	16.7% 0.15mg	14.4% 0.13mg	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	72% 5.76mg	59% 4.73mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	11.7% 49mg	420mg per day for Men 19-50 years
Manganese	NA	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	115% 804mg	89% 623mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	83% 1247mg	90% 1348mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cornmeal, white, self-rising, bolted, plain, enriched vs Cornmeal, white, self-rising, degermed, enriched:

• Cornmeal, white, self-rising, bolted, plain, enriched has 1.4 times more Vitamin B6 than Cornmeal, white, self-rising, degermed, enriched.
• Both Cornmeal, white, self-rising, bolted, plain, enriched and Cornmeal, white, self-rising, degermed, enriched have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 100 g.
• Both Cornmeal, white, self-rising, bolted, plain, enriched as well as Cornmeal, white, self-rising, degermed, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cornmeal, white, self-rising, bolted, plain, enriched vs Cornmeal, white, self-rising, degermed, enriched:

• Cornmeal, white, self-rising, bolted, plain, enriched has 1.2 times more Iron, 1.8 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Potassium and 2 times more Zinc than Cornmeal, white, self-rising, degermed, enriched.
• Both Cornmeal, white, self-rising, bolted, plain, enriched and Cornmeal, white, self-rising, degermed, enriched have similar amounts of Calcium, Copper and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cornmeal, white, self-rising, bolted, plain, enriched has 2 times more Fat, 2 times more Saturated Fat, 2.4 times more Omega 3 and 2.1 times more Omega 6 than Cornmeal, white, self-rising, degermed, enriched.
• Both Cornmeal, white, self-rising, bolted, plain, enriched and Cornmeal, white, self-rising, degermed, enriched have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 g.
• Both Cornmeal, white, self-rising, bolted, plain, enriched as well as Cornmeal, white, self-rising, degermed, enriched have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.