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

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, yellow, self-rising, bolted, plain, enriched	10%	9%	81%
Cornmeal	9%	9%	82%

Macro Nutrients

	Cornmeal, yellow, self-rising, bolted, plain, enriched	Cornmeal	Recommended Dietary Allowance
Energy	11.5% 334kcal	12.5% 362kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	1.58% 0.51g	32g per day for Men 19-50 years
Omega 3	2.94% 0.047g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	8.84% 1.5g	9.35% 1.6g	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	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	17.6% 6.7g	19.2% 7.3g	38g per day for Men 19-50 years
Protein	14.8% 8.28g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, yellow, self-rising, bolted, plain, enriched	Cornmeal	Recommended Dietary Allowance
Vitamin A	2.56% 23μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.43mg	8.5% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	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	58.3% 233μg	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	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

	Cornmeal, yellow, self-rising, bolted, plain, enriched	Cornmeal	Recommended Dietary Allowance
Calcium	36% 361mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	16.7% 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	72% 5.76mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	21.7% 0.5mg	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	115% 804mg	34.4% 241mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	8.44% 287mg	3400mg per day for Men 19-50 years
Selenium	NA	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	83% 1247mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	16.5% 1.82mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornmeal, yellow, self-rising, bolted, plain, enriched VS Cornmeal per 100 g

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

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

• 100 grams of Cornmeal, yellow, self-rising, bolted, plain, enriched have 2.1 times more Vitamin A, 1.7 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin B6 and 9.3 times more Vitamin B9 than Cornmeal.
• Both Cornmeal, yellow, self-rising, bolted, plain, enriched and Cornmeal provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Cornmeal have insufficient amounts of Vitamin A
• Both Cornmeal, yellow, self-rising, bolted, plain, enriched as well as Whole-grain Yellow Cornmeal have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Cornmeal, yellow, self-rising, bolted, plain, enriched have 60.2 times more Calcium, 1.7 times more Iron, 3.3 times more Phosphorus and 35.6 times more Sodium than Cornmeal.
• While 100 g of Whole-grain Yellow Cornmeal contain 1.3 times more Copper and 1.5 times more Magnesium than Cornmeal, yellow, self-rising, bolted, plain, enriched.
• Both Cornmeal, yellow, self-rising, bolted, plain, enriched and Cornmeal contain similar levels of Manganese, Potassium and Zinc per 100 grams.
• 100 grams of Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

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