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

Macros Ratio

	Protein	Fat	Carbs
White Cornmeal	9%	9%	82%
Whole White Corn Flour	7%	9%	84%

Macro Nutrients

	White Cornmeal	Whole White Corn Flour	Recommended Dietary Allowance
Energy	12.5% 362kcal	12.4% 361kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	3.98% 3.86g	97g per day for Men 19-50 years
Saturated Fat	1.58% 0.51g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 77g	59% 77g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	19.2% 7.3g	19.2% 7.3g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	12.4% 6.93g	56g per day for Men 19-50 years

Vitamins

	White Cornmeal	Whole White Corn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.39mg	20.5% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.43mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	28.5% 0.37mg	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	6.25% 25μg	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	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Cornmeal	Whole White Corn Flour	Recommended Dietary Allowance
Calcium	0.6% 6mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	25.6% 0.23mg	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	29.8% 2.38mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	21.7% 0.5mg	20% 0.46mg	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	39% 272mg	700mg per day for Men 19-50 years
Potassium	8.44% 287mg	9.26% 315mg	3400mg per day for Men 19-50 years
Selenium	28% 15.5μg	28% 15.4μg	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	15.7% 1.73mg	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 White Corn Flour per 100 g

Compare the macro and micronutrient content in 100 g of White Cornmeal versus 100 g of Whole White 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 White Corn Flour:

• 100 grams of White Cornmeal have 1.6 times more Vitamin B1, 2.5 times more Vitamin B2 and 1.9 times more Vitamin B3 than Whole White Corn Flour.
• While 100 g of Whole-grain White Corn Flour contain 1.5 times more Vitamin B5 than Whole-grain White Cornmeal.
• Both White Cornmeal and Whole White Corn Flour provide similar amounts of Vitamin B6, Vitamin B9 and Vitamin E per 100 grams.
• Both Whole-grain White Cornmeal as well as Whole-grain White Corn Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

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

• 100 grams of White Cornmeal have 1.4 times more Iron, 1.4 times more Magnesium and 7 times more Sodium than Whole White Corn Flour.
• Both White Cornmeal and Whole White Corn Flour contain similar levels of Copper, Manganese, Phosphorus, Potassium, Selenium and Zinc per 100 grams.
• Both Whole-grain White Cornmeal as well as Whole-grain White Corn Flour lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

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