Comparing Nutrients in 100 calories Whole Blue Corn Flour VS White Enriched Degermed Cornmeal

Weight per 100 calories

• Whole Blue Corn Flour: 27.5g
• White Enriched Degermed Cornmeal: 27g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Whole Blue Corn Flour or White Enriched Degermed Cornmeal?

Macros Ratio

	Protein	Fat	Carbs
Whole Blue Corn Flour	9%	12%	79%
White Enriched Degermed Cornmeal	8%	4%	88%

Macro Nutrients

	Whole Blue Corn Flour	White Enriched Degermed Cornmeal	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	0.49% 0.47g	97g per day for Men 19-50 years
Saturated Fat	NA	0.19% 0.059g	32g per day for Men 19-50 years
Omega 3	NA	0.34% 0.005g	1.6g per day for Men 19-50 years
Omega 6	NA	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.6% 20.3g	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	NA	0.6% 0.44g	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	0.063% 0.046g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 0.18g	g per day for Men 19-50 years
Fiber	6.07% 2.3g	2.77% 1.05g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	3.43% 1.92g	56g per day for Men 19-50 years

Vitamins

	Whole Blue Corn Flour	White Enriched Degermed Cornmeal	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.66% 0.044mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.86% 0.063mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.46% 0.71mg	8.4% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.02% 0.15mg	1.3% 0.065mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.93% 0.13mg	3.8% 0.049mg	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	NA	14% 56.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.22% 0.032mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Blue Corn Flour	White Enriched Degermed Cornmeal	Recommended Dietary Allowance
Calcium	0.14% 1.37mg	0.081% 0.81mg	1000mg per day for Men 19-50 years
Copper	4.7% 0.042mg	2.3% 0.021mg	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	5.98% 0.48mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	7.2% 30.2mg	2.06% 8.65mg	420mg per day for Men 19-50 years
Manganese	6.45% 0.15mg	2.04% 0.047mg	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	10.3% 72.3mg	3.82% 26.8mg	700mg per day for Men 19-50 years
Potassium	3.08% 105mg	1.13% 38.4mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	5.16% 2.84μg	55μg per day for Men 19-50 years
Sodium	0.092% 1.37mg	0.13% 1.9mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	0.08% 2.98g	0.082% 3.02g	3700g per day for Men 19-50 years

Whole Blue Corn Flour VS White Enriched Degermed Cornmeal Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Whole Blue Corn Flour or White Enriched Degermed Cornmeal?

Lets compare vitamin content per 100 calories of Whole Blue Corn Flour vs White Enriched Degermed Cornmeal:

• 100 calories of Whole Blue Corn Flour have 2.3 times more Vitamin B5 and 2.6 times more Vitamin B6 than White Enriched Degermed Cornmeal.
• While 100 kcal of White Enriched Degermed Cornmeal contain 3.4 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.9 times more Vitamin B3 than Whole-grain Blue Corn Flour.
• 100 calories of White Enriched Degermed Cornmeal have insufficient amounts of Vitamin B5

Comparing minerals per 100 calories for Whole Blue Corn Flour vs White Enriched Degermed Cornmeal:

• 100 calories of Whole Blue Corn Flour have 2.1 times more Copper, 3.5 times more Magnesium, 3.2 times more Manganese, 2.7 times more Phosphorus, 2.7 times more Potassium and 3.4 times more Zinc than White Enriched Degermed Cornmeal.
• While 100 kcal of White Enriched Degermed Cornmeal contain 2.5 times more Iron and 4.7 times more Selenium than Whole-grain Blue Corn Flour.
• 100 calories of Whole Blue Corn Flour lack sufficient amounts of Selenium
• 100 calories of White Enriched Degermed Cornmeal lack sufficient amounts of Potassium and Zinc
• Both Whole-grain Blue Corn Flour as well as White Enriched Degermed Cornmeal lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Whole Blue Corn Flour have 2.2 times more Fiber and 1.3 times more Protein than White Enriched Degermed Cornmeal.
• Both Whole Blue Corn Flour and White Enriched Degermed Cornmeal offer comparable quantities of Energy and Carbohydrate per 100 calories.