Comparing Nutrients in 5 ounces White CornVS Whole Blue Corn Flour

Macros Ratio

Protein Fat Carbs

White Corn

10%

11%

79%

Whole Blue Corn Flour

12%

79%

5 oz ▼

Macro Nutrients

White Cornvs Whole Blue Corn Flour

18%517kcal

Energy

17.8%516kcal

517 kcalvs516 kcal

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

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6.93%6.7g

Fat

7.44%7.2g

6.7 gvs7.2 g

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

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2.95%0.95g

Saturated Fat

0.95 gvsNA g

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

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5.76%0.092g

Omega 3

0.092 gvsNA g

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

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17.5%2.97g

Omega 6

2.97 gvsNA g

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

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0%0mg

Cholesterol

0 mgvsNA mg

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

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81%105g

Carbohydrate

80.6%105g

105 gvs105 g

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

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Sugars

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

NA gvsNA 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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Fiber

31.3%12g

NA gvs12 g

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

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24%13.4g

Protein

22%12.4g

13.4 gvs12.4 g

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

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Vitamins

White Cornvs Whole Blue Corn Flour

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

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

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45.5%0.55mg

Vitamin B1

19%0.23mg

Thiamine

0.55 mgvs0.23 mg

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

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22%0.28mg

Vitamin B2

25%0.33mg

Riboflavin

0.28 mgvs0.33 mg

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

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32%5.14mg

Vitamin B3

23%3.7mg

Niacin, nicotinic acid, niacinamide

5.14 mgvs3.7 mg

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

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12%0.6mg

Vitamin B5

15.6%0.78mg

Pantothenic acid

0.6 mgvs0.78 mg

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

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68%0.88mg

Vitamin B6

51.2%0.67mg

Pyridoxine

0.88 mgvs0.67 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

Folates and Folic Acid

NA μgvsNA μg

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

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

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

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0%0mg

Vitamin C

Ascorbic acid

0 mgvsNA mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

White Cornvs Whole Blue Corn Flour

0.99%9.92mg

Calcium

0.71%7.1mg

9.92 mgvs7.1 mg

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

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49.5%0.45mg

Copper

24.3%0.22mg

0.45 mgvs0.22 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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48%3.84mg

Iron

31%2.47mg

3.84 mgvs2.47 mg

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

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43%180mg

Magnesium

37%156mg

180 mgvs156 mg

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

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30%0.69mg

Manganese

33.3%0.77mg

0.69 mgvs0.77 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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42.5%298mg

Phosphorus

53.3%373mg

298 mgvs373 mg

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

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12%407mg

Potassium

16%540mg

407 mgvs540 mg

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

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40%22μg

Selenium

5.67%3.1μg

22 μgvs3.1 μg

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

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3.3%49.6mg

Sodium

0.47%7.1mg

49.6 mgvs7.1 mg

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

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28.5%3.13mg

Zinc

29%3.18mg

3.13 mgvs3.18 mg

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

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0.4%14.7g

Water

0.41%15.4g

14.7 gvs15.4 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 White Corn vs Whole Blue Corn Flour:

White Corn Grain has 2.4 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.3 times more Vitamin B6 than Whole-grain Blue Corn Flour.
While Whole-grain Blue Corn Flour contains 1.3 times more Vitamin B5 than White Corn Grain.
Both White Corn Grain and Whole-grain Blue Corn Flour have similar amounts of Vitamin B2 per 5 oz.

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

White Corn Grain has 2 times more Copper, 1.6 times more Iron, 7 times more Selenium and 7 times more Sodium than Whole-grain Blue Corn Flour.
While Whole-grain Blue Corn Flour contains 1.3 times more Phosphorus and 1.3 times more Potassium than White Corn Grain.
Both White Corn Grain and Whole-grain Blue Corn Flour have similar amounts of Magnesium, Manganese and Zinc per 5 oz.
Both White Corn Grain as well as Whole-grain Blue Corn Flour have insufficient amounts of Calcium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

Both White Corn Grain and Whole-grain Blue Corn Flour have similar amounts of Energy, Fat, Carbohydrate and Protein per 5 oz.
Both White Corn Grain as well as Whole-grain Blue Corn Flour have insufficient amounts of Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

White CornVS Whole White Corn FlourWhole Blue Corn FlourVS Whole White Corn Flour

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Comparing Nutrients in 5 ounces White CornVS Whole Blue Corn Flour

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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