Comparing Nutrients in 100 calories CornVS Whole Yellow Corn Flour

Weight per 100 calories

Corn

27.4g

Whole Yellow Corn Flour

27.7g

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

Which food has more nutrients per 100 calories - Corn or Whole Yellow Corn Flour?

Macros Ratio

Protein Fat Carbs

Corn

10%

11%

79%

Whole Yellow Corn Flour

84%

100 kcal ▼

Macro Nutrients

Cornvs Whole Yellow Corn Flour

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.34%1.3g

Fat

1.1%1.07g

1.3 gvs1.07 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.57%0.18g

Saturated Fat

0.47%0.15g

0.18 gvs0.15 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.1%0.018g

Omega 3

0.92%0.015g

0.018 gvs0.015 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.38%0.57g

Omega 6

2.78%0.47g

0.57 gvs0.47 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15.7%20.3g

Carbohydrate

16.4%21.3g

20.3 gvs21.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.24%0.18g

Sugars

0.24%0.18g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.18 gvs0.18 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.26%2g

Fiber

5.32%2.02g

2 gvs2.02 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.6%2.6g

Protein

3.43%1.9g

2.6 gvs1.9 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cornvs Whole Yellow Corn Flour

0.33%3μg

Vitamin A

0.34%3.05μg

RAE, retinol activity equivalents

3 μgvs3.05 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.8%0.11mg

Vitamin B1

5.68%0.068mg

Thiamine

0.11 mgvs0.068 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.24%0.055mg

Vitamin B2

1.7%0.022mg

Riboflavin

0.055 mgvs0.022 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.2%0.99mg

Vitamin B3

3.3%0.53mg

Niacin, nicotinic acid, niacinamide

0.99 mgvs0.53 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.32%0.12mg

Vitamin B5

3.65%0.18mg

Pantothenic acid

0.12 mgvs0.18 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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13%0.17mg

Vitamin B6

7.9%0.1mg

Pyridoxine

0.17 mgvs0.1 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.3%5.2μg

Vitamin B9

1.73%6.93μg

Folates and Folic Acid

5.2 μgvs6.93 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.89%0.13mg

Vitamin E

0.78%0.12mg

Tocopherols and Tocotrienols

0.13 mgvs0.12 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.068%0.082μg

Vitamin K

0.069%0.083μg

Phytomenadione or phylloquinone

0.082 μgvs0.083 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cornvs Whole Yellow Corn Flour

0.19%1.9mg

Calcium

0.19%1.94mg

1.9 mgvs1.94 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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9.56%0.086mg

Copper

7.08%0.064mg

0.086 mgvs0.064 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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9.3%0.74mg

Iron

8.24%0.66mg

0.74 mgvs0.66 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.3%34.8mg

Magnesium

6.13%25.8mg

34.8 mgvs25.8 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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5.78%0.13mg

Manganese

5.54%0.13mg

0.13 mgvs0.13 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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8.2%57.5mg

Phosphorus

10.8%75.3mg

57.5 mgvs75.3 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.3%78.6mg

Potassium

2.57%87.3mg

78.6 mgvs87.3 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.72%4.25μg

Selenium

7.76%4.27μg

4.25 μgvs4.27 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.64%9.6mg

Sodium

0.092%1.4mg

9.6 mgvs1.4 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.5%0.61mg

Zinc

4.36%0.48mg

0.61 mgvs0.48 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.077%2.84g

Water

0.082%3.02g

2.84 gvs3.02 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Corn vs Whole Yellow Corn Flour:

Yellow Corn Grain has 1.5 times more Vitamin B1, 2.5 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.7 times more Vitamin B6 than Whole-grain Yellow Corn Flour.
While Whole-grain Yellow Corn Flour contains 1.6 times more Vitamin B5 and 1.3 times more Vitamin B9 than Yellow Corn Grain .
Both Yellow Corn Grain as well as Whole-grain Yellow Corn Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Corn vs Whole Yellow Corn Flour:

Yellow Corn Grain has 1.4 times more Copper, 1.4 times more Magnesium and 1.3 times more Zinc than Whole-grain Yellow Corn Flour.
While Whole-grain Yellow Corn Flour contains 1.3 times more Phosphorus than Yellow Corn Grain .
Both Yellow Corn Grain and Whole-grain Yellow Corn Flour have similar amounts of Iron, Manganese, Potassium and Selenium per 100 kcal.
Both Yellow Corn Grain as well as Whole-grain Yellow Corn Flour have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

Yellow Corn Grain has 1.2 times more Fat, 1.2 times more Omega 3, 1.2 times more Omega 6 and 1.3 times more Protein than Whole-grain Yellow Corn Flour.
Both Yellow Corn Grain and Whole-grain Yellow Corn Flour have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
Both Yellow Corn Grain as well as Whole-grain Yellow Corn Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

CornVS Corn BranWhole Yellow Corn FlourVS Corn BranCornVS White Corn Flour Masa, enrichedWhole Yellow Corn FlourVS White Corn Flour Masa, enriched

Compare Foods

Comparing Nutrients in 100 calories CornVS Whole Yellow Corn Flour

Weight per 100 calories

Which food has more nutrients per 100 calories - Corn or Whole Yellow Corn Flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: