Comparing Nutrients in 5 ounces Whole Blue Corn FlourVS Whole White Corn Flour

Macros Ratio

Protein Fat Carbs

Whole Blue Corn Flour

12%

79%

Whole White Corn Flour

84%

5 oz ▼

Macro Nutrients

Whole Blue Corn Flourvs Whole White Corn Flour

17.8%516kcal

Energy

17.6%512kcal

516 kcalvs512 kcal

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

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7.44%7.2g

Fat

5.64%5.47g

7.2 gvs5.47 g

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

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Saturated Fat

2.4%0.77g

NA gvs0.77 g

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

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Omega 3

4.7%0.075g

NA gvs0.075 g

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

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Omega 6

14.2%2.4g

NA gvs2.4 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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80.6%105g

Carbohydrate

83.8%109g

105 gvs109 g

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

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Sugars

1.25%0.91g

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

NA gvs0.91 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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31.3%12g

Fiber

27.2%10.3g

12 gvs10.3 g

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

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22%12.4g

Protein

17.5%9.82g

12.4 gvs9.82 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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19%0.23mg

Vitamin B1

29%0.35mg

Thiamine

0.23 mgvs0.35 mg

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

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25%0.33mg

Vitamin B2

8.72%0.11mg

Riboflavin

0.33 mgvs0.11 mg

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

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23%3.7mg

Vitamin B3

17%2.7mg

Niacin, nicotinic acid, niacinamide

3.7 mgvs2.7 mg

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

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15.6%0.78mg

Vitamin B5

18.7%0.93mg

Pantothenic acid

0.78 mgvs0.93 mg

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

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51.2%0.67mg

Vitamin B6

40.3%0.52mg

Pyridoxine

0.67 mgvs0.52 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

8.86%35.4μg

Folates and Folic Acid

NA μgvs35.4 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

3.97%0.6mg

Tocopherols and Tocotrienols

NA mgvs0.6 mg

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

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Vitamin K

0.35%0.43μg

Phytomenadione or phylloquinone

NA μgvs0.43 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

0.71%7.1mg

Calcium

0.99%9.92mg

7.1 mgvs9.92 mg

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

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24.3%0.22mg

Copper

36.2%0.33mg

0.22 mgvs0.33 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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31%2.47mg

Iron

42%3.37mg

2.47 mgvs3.37 mg

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

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37%156mg

Magnesium

31.4%132mg

156 mgvs132 mg

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

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33.3%0.77mg

Manganese

28.3%0.65mg

0.77 mgvs0.65 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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53.3%373mg

Phosphorus

55%386mg

373 mgvs386 mg

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

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16%540mg

Potassium

13%447mg

540 mgvs447 mg

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

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5.67%3.1μg

Selenium

39.7%22μg

3.1 μgvs22 μg

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

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0.47%7.1mg

Sodium

0.47%7.1mg

7.1 mgvs7.1 mg

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

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29%3.18mg

Zinc

22.3%2.45mg

3.18 mgvs2.45 mg

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

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0.41%15.4g

Water

0.42%15.5g

15.4 gvs15.5 g

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

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Lets compare vitamin content per 5 ounces 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 1.5 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 5 oz.

Comparing minerals per 5 ounces for Whole Blue Corn Flour vs Whole White Corn Flour:

Whole-grain Blue Corn Flour has 1.2 times more Potassium and 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 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 and Phosphorus per 5 oz.
Both Whole-grain Blue Corn Flour as well as Whole-grain White Corn Flour have insufficient amounts of Calcium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

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 5 oz.
Both Whole-grain Blue Corn Flour as well as Whole-grain White Corn Flour have insufficient amounts of Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

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

Compare Foods

Comparing Nutrients in 5 ounces Whole Blue Corn FlourVS Whole White Corn Flour

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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