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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

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

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

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

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

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

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

Comparison of macro-nutrients per 100 grams:

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