Comparing Nutrients in 300 calories Whole Blue Corn FlourVS Whole White Corn Flour

Weight per 300 calories

Whole Blue Corn Flour

82.4g

Whole White Corn Flour

83g

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

Which food has more nutrients per 300 calories - Whole Blue Corn Flour or Whole White Corn Flour?

Macros Ratio

Protein Fat Carbs

Whole Blue Corn Flour

12%

79%

Whole White Corn Flour

84%

300 kcal ▼

Macro Nutrients

Whole Blue Corn Flourvs Whole White Corn Flour

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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4.32%4.2g

Fat

3.3%3.2g

4.2 gvs3.2 g

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

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Saturated Fat

1.4%0.45g

NA gvs0.45 g

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

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Omega 3

2.75%0.044g

NA gvs0.044 g

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

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Omega 6

8.34%1.4g

NA gvs1.4 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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47%61g

Carbohydrate

49%64g

61 gvs64 g

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

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Sugars

0.73%0.53g

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

NA gvs0.53 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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18.2%6.92g

Fiber

16%6.07g

6.92 gvs6.07 g

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

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13%7.2g

Protein

10.3%5.76g

7.2 gvs5.76 g

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

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Vitamins

Whole Blue Corn Flourvs Whole White Corn Flour

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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11%0.13mg

Vitamin B1

17%0.2mg

Thiamine

0.13 mgvs0.2 mg

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

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14.6%0.19mg

Vitamin B2

5.1%0.066mg

Riboflavin

0.19 mgvs0.066 mg

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

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13.4%2.14mg

Vitamin B3

9.87%1.58mg

Niacin, nicotinic acid, niacinamide

2.14 mgvs1.58 mg

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

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9.07%0.45mg

Vitamin B5

11%0.55mg

Pantothenic acid

0.45 mgvs0.55 mg

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

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29.8%0.39mg

Vitamin B6

23.7%0.31mg

Pyridoxine

0.39 mgvs0.31 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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Vitamin B9

5.2%20.8μg

Folates and Folic Acid

NA μgvs20.8 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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Vitamin C

0%0mg

Ascorbic acid

NA mgvs0 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

2.33%0.35mg

Tocopherols and Tocotrienols

NA mgvs0.35 mg

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

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Vitamin K

0.21%0.25μg

Phytomenadione or phylloquinone

NA μgvs0.25 μg

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

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Minerals

Whole Blue Corn Flourvs Whole White Corn Flour

0.41%4.12mg

Calcium

0.58%5.8mg

4.12 mgvs5.8 mg

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

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14%0.13mg

Copper

21.2%0.19mg

0.13 mgvs0.19 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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18%1.43mg

Iron

24.7%1.98mg

1.43 mgvs1.98 mg

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

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21.6%91mg

Magnesium

18.4%77.3mg

91 mgvs77.3 mg

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

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19.4%0.45mg

Manganese

16.6%0.38mg

0.45 mgvs0.38 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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31%217mg

Phosphorus

32.3%226mg

217 mgvs226 mg

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

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9.24%314mg

Potassium

7.7%262mg

314 mgvs262 mg

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

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3.3%1.8μg

Selenium

23.3%12.8μg

1.8 μgvs12.8 μg

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

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0.27%4.12mg

Sodium

0.28%4.16mg

4.12 mgvs4.16 mg

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

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16.8%1.85mg

Zinc

13%1.44mg

1.85 mgvs1.44 mg

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

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0.24%8.93g

Water

0.25%9.07g

8.93 gvs9.07 g

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

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Lets compare vitamin content per 300 calories of Whole Blue Corn Flour vs Whole White Corn Flour:

Whole-grain Blue Corn Flour has 2.9 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.3 times more Vitamin B6 than Whole-grain White Corn Flour.
While Whole-grain White Corn Flour contains 1.6 times more Vitamin B1 than Whole-grain Blue Corn Flour.
Both Whole-grain Blue Corn Flour and Whole-grain White Corn Flour have similar amounts of Vitamin B5 per 300 kcal.

Comparing minerals per 300 calories for Whole Blue Corn Flour vs Whole White Corn Flour:

Whole-grain Blue Corn Flour has 1.3 times more Zinc than Whole-grain White Corn Flour.
While Whole-grain White Corn Flour contains 1.5 times more Copper, 1.4 times more Iron and 7.1 times more Selenium than Whole-grain Blue Corn Flour.
Both Whole-grain Blue Corn Flour and Whole-grain White Corn Flour have similar amounts of Magnesium, Manganese, Phosphorus and Potassium per 300 kcal.
Both Whole-grain Blue Corn Flour as well as Whole-grain White Corn Flour have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Whole-grain Blue Corn Flour has 1.3 times more Fat and 1.3 times more Protein than Whole-grain White Corn Flour.
Both Whole-grain Blue Corn Flour and Whole-grain White Corn Flour have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
Both Whole-grain Blue Corn Flour as well as Whole-grain White Corn Flour have insufficient amounts of Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Whole Blue Corn FlourVS Enriched yellow Corn flour masaWhole White Corn FlourVS Enriched yellow Corn flour masa

Compare Foods

Comparing Nutrients in 300 calories Whole Blue Corn FlourVS Whole White Corn Flour

Weight per 300 calories

Which food has more nutrients per 300 calories - Whole Blue Corn Flour or Whole White Corn Flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: