Comparing Nutrients in 100 grams Wheat flour, white, all-purpose, enriched, calcium-fortified VS Yellow Unenriched Degermed Cornmeal

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%
Yellow Unenriched Degermed Cornmeal	8%	4%	88%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Energy	12.6% 364kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	1.8% 1.75g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.16g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	1.38% 0.022g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	4.75% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.7% 76.3g	61% 79.5g	130g per day for Men 19-50 years
Sugars	NA	2.22% 1.6g	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	0.23% 0.17g	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	% 0.56g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.4% 0.79mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	14% 0.18mg	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	45.8% 183μg	7.5% 30μg	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	0.4% 0.06mg	0.8% 0.12mg	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

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Calcium	25% 252mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	8.44% 0.076mg	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	58% 4.64mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	29.7% 0.68mg	7.57% 0.17mg	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	15.4% 108mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	NA	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat flour, white, all-purpose, enriched, calcium-fortified VS Yellow Unenriched Degermed Cornmeal per 100 g

Compare the macro and micronutrient content in 100 g of Wheat flour, white, all-purpose, enriched, calcium-fortified versus 100 g of Yellow Unenriched Degermed Cornmeal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Wheat flour, white, all-purpose, enriched, calcium-fortified vs Yellow Unenriched Degermed Cornmeal:

• 100 grams of Wheat flour, white, all-purpose, enriched, calcium-fortified have 5.6 times more Vitamin B1, 9.9 times more Vitamin B2, 5.9 times more Vitamin B3, 1.8 times more Vitamin B5 and 6.1 times more Vitamin B9 than Yellow Unenriched Degermed Cornmeal.
• While 100 g of Yellow Unenriched Degermed Cornmeal contain 4.1 times more Vitamin B6 than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Yellow Unenriched Degermed Cornmeal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Wheat flour, white, all-purpose, enriched, calcium-fortified vs Yellow Unenriched Degermed Cornmeal:

• 100 grams of Wheat flour, white, all-purpose, enriched, calcium-fortified have 84 times more Calcium, 1.9 times more Copper, 4.2 times more Iron and 3.9 times more Manganese than Yellow Unenriched Degermed Cornmeal.
• While 100 g of Yellow Unenriched Degermed Cornmeal contain 1.5 times more Magnesium and 1.3 times more Potassium than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Yellow Unenriched Degermed Cornmeal contain similar levels of Phosphorus and Zinc per 100 grams.
• 100 grams of Yellow Unenriched Degermed Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Wheat flour, white, all-purpose, enriched, calcium-fortified have 1.5 times more Protein than Yellow Unenriched Degermed Cornmeal.
• While 100 g of Yellow Unenriched Degermed Cornmeal contain 2.1 times more Omega 6 and 1.4 times more Fiber than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Yellow Unenriched Degermed Cornmeal offer comparable quantities of Energy and Carbohydrate per 100 grams.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Yellow Unenriched Degermed Cornmeal provide inadequate amounts of Omega 3 in 100 grams.