Nutrition Comparison Tool
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All Purpose Flour (Enrinched and Unbleached)
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Uncooked Yellow Cornmeal
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • All Purpose Flour (Enrinched and Unbleached) 1 cup (x1) 23% DV 455 calories
  • Uncooked Yellow Cornmeal 1 cup (x1) 22% DV 442 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • All Purpose Flour (Enrinched and Unbleached) 1 cup (x1) 2% DV 1.2g
  • Uncooked Yellow Cornmeal 1 cup (x1) 6% DV 4.4g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • All Purpose Flour (Enrinched and Unbleached) 1 cup (x1) 35% DV 95.4g
  • Uncooked Yellow Cornmeal 1 cup (x1) 34% DV 93.8g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • All Purpose Flour (Enrinched and Unbleached) 1 cup (x1) 26% DV 12.9g
  • Uncooked Yellow Cornmeal 1 cup (x1) 20% DV 9.9g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • All Purpose Flour (Enrinched and Unbleached) 1 cup (x1) 0% DV 0mg
  • Uncooked Yellow Cornmeal 1 cup (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • All Purpose Flour (Enrinched and Unbleached) 1 cup (x1) 1% DV 0.19g
  • Uncooked Yellow Cornmeal 1 cup (x1) 3% DV 0.62g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • All Purpose Flour (Enrinched and Unbleached) 1 cup (x1) 12% DV 3.4g
  • Uncooked Yellow Cornmeal 1 cup (x1) 32% DV 8.9g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • All Purpose Flour (Enrinched and Unbleached) 1 cup (x1) 1% DV 0.34g
  • Uncooked Yellow Cornmeal 1 cup (x1) 2% DV 0.78g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • All Purpose Flour (Enrinched and Unbleached) 1 cup (x1) 32% DV 5.8mg
  • Uncooked Yellow Cornmeal 1 cup (x1) 23% DV 4.2mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • All Purpose Flour (Enrinched and Unbleached) 1 cup (x1) 1% DV 18.8mg
  • Uncooked Yellow Cornmeal 1 cup (x1) 1% DV 7.3mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • All Purpose Flour (Enrinched and Unbleached) 1 cup (x1) 3% DV 133.8mg
  • Uncooked Yellow Cornmeal 1 cup (x1) 7% DV 350.1mg
Comparison Table

Table Legend

  1. All Purpose Flour (Enrinched and Unbleached)
  2. Uncooked Yellow Cornmeal
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 125 122
Calories
(%DV)		 455
(23%)		 442
(22%)
Fat (g)
(%DV)		 1.2
(2%)		 4.4
(6%)
Protein (g)
(%DV)		 12.9
(26%)		 9.9
(20%)
Carbohydrate (g)
(%DV)		 95.4
(35%)		 93.8
(34%)
Sugars (g)
(%DV)		 0.34
(1%)		 0.78
(2%)
Fiber (g)
(%DV)		 3.4
(12%)		 8.9
(32%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.19
(1%)		 0.62
(3%)
Net-Carbs (g) 92
84.9
Trans Fatty Acids (g) --
--
  Minerals
Food # 1 2
Weight (g) 125 122
Calcium (mg)
(%DV)		 18.8
(1%)		 7.3
(1%)
Iron, Fe (mg)
(%DV)		 5.8
(32%)		 4.2
(23%)
Potassium, K (mg)
(%DV)		 133.8
(3%)		 350.1
(7%)
Magnesium (mg)
(%DV)		 27.5
(7%)		 154.9
(37%)
Phosphorus, P (mg)
(%DV)		 135
(11%)		 294
(24%)
Sodium (mg)
(%DV)		 2.5
(0%)		 42.7
(2%)
Zinc, Zn (mg)
(%DV)		 0.88
(8%)		 2.2
(20%)
Copper, Cu (mg)
(%DV)		 0.18
(20%)		 0.24
(26%)
Manganese (mg)
(%DV)		 0.85
(37%)		 0.61
(26%)
Selenium, Se (mcg)
(%DV)		 42.4
(77%)		 18.9
(34%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
--
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 125 122
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 13.4
(1%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.98
(82%)		 0.47
(39%)
Riboflavin (B2) (mg)
(%DV)		 0.62
(47%)		 0.25
(19%)
Niacin (B3) (mg)
(%DV)		 7.4
(46%)		 4.4
(28%)
Vitamin B5 (PA) (mg)
(%DV)		 0.55
(11%)		 0.52
(10%)
Vitamin B6 (mg)
(%DV)		 0.05
(3%)		 0.37
(22%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 228.8
(57%)		 30.5
(8%)
Folic acid (mcg)
(%)		 192.5
(48%)		 0
(0%)
Food Folate (mcg)
(%)		 36.3
(9%)		 30.5
(8%)
Folate DFE (mcg)
(%)		 363.8
(91%)		 30.5
(8%)
Choline (mg)
(%DV)		 --
(--%)		 26.4
(5%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
Carotene, beta (mcg)
(%RDA)		 1.3
(0%)		 118.3
(1%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 76.9
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 2.5 261.1
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 98.8
1653.1
Vitamin E (mg)
(%DV)		 0.29
(2%)		 0.51
(3%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 0.38
(0%)		 0.37
(0%)
Vitamin K1 (mcg) --
--
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 125 122
Water (g) 14.9
12.5
Ash (g) 0.59
1
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score 7.53
4.17
  Carbohydrates
Food # 1 2
Weight (g) 125 122
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) --
--
Glucose (Dextrose) (g) --
--
Fructose (g) --
--
Lactose (g) --
--
Maltose (g) --
--
Galactose (g) --
--
Starch (g) --
--
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 125 122
Monounsaturated Fats (g) 0.109
1.157
Polyunsaturated Fats (g) 0.516
1.998
Omega 3s (g)
(%AI)		 0.027
(2%)		 0.06
(4%)
Omega 6s (g)
(%AI)		 0.489
(3%)		 1.939
(11%)
Omega 3 to Omega 6 Ratio 0.06
0.03
Omega 6 to Omega 3 Ratio 17.77
32.43
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
Docosapentaenoic Acid (DPA) (g) 0
0
Docosahexaenoic Acid (DHA) (g) 0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
gamma-Linolenic Acid (GLA) (g) --
--
c-c-n6-Eicosadienoic Acid (g) --
--
DHG-linolenic acid (DGLA) (g) --
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) 0
0
Caproic (6:0) (g) 0
0
Caprylic Acid (8:0) (g) 0
0
Capric Acid (10:0) (g) 0
0
Lauric Acid (12:0) (g) 0
0
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0
0
Pentadecanoic Acid (15:0) (g) --
--
Palmitic Acid (16:0) (g) 0.185
0.526
Margaric Acid (17:0) (g) --
--
Stearic Acid (18:0) (g) 0.009
0.07
Arachidic Acid (20:0) (g) --
--
Behenic Acid (22:0) (g) --
--
Lignoceric Acid (24:0) (g) --
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
Pentadecenoic Acid (15:1) (g) --
--
Palmitoleic Acid (16:1) (g) 0
0.004
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) --
--
Oleic Acid (18:1) (g) 0.109
1.153
c-Oleic Acid (18:1 cis) (g) --
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0
0
Docosenoic Acid (22:1) (g) 0
0
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.489
1.939
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.027
0.06
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) 0
0
Eicosatrienoic Acid (20:3) (g) --
--
Eicosatetraenoic Acid 20:4 (g) 0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) --
--
Trans Fats  
t-Polyenoic Fats (g) --
--
t-Monoenoic Fats (g) --
--
t-Palmitoleic Acid (16:1 t) (g) --
--
t-Oleic Acid (18:1 t) (g) --
--
t-Docosenoic Acid (22:1 t) (g) --
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
Stigmasterol (g) --
--
Campesterol (g) --
--
Beta-sitosterol (g) --
--
Amino Acids
Food # 1 2
Weight (g) 125 122
Essential  
Histidine (mg)
(%RDI)		 288
(41%)		 303
(43%)
Isoleucine (mg)
(%RDI)		 446
(32%)		 355
(25%)
Leucine (mg)
(%RDI)		 888
(33%)		 1215
(45%)
Lysine (mg)
(%RDI)		 285
(14%)		 278
(13%)
Methionine (mg)
(%RDI)		 229
(31%)		 207
(28%)
Phenylalanine (mg)
(%RDI)		 650
(74%)		 487
(56%)
Threonine (mg)
(%RDI)		 351
(33%)		 372
(35%)
Tryptophan (mg)
(%RDI)		 159
(57%)		 70
(25%)
Valine (mg)
(%RDI)		 519
(29%)		 501
(28%)
Conditional  
Arginine (mg) 521
494
Cystine (mg)
(%RDI)		 274
(95%)		 178
(62%)
Glycine (mg) 464
406
Proline (mg) 1498
865
Tyrosine (mg)
(%RDI)		 390
(45%)		 403
(46%)
Non-Essential  
Alanine (mg) 415
742
Aspartic acid (mg) 544
689
Betaine (mg) --
14
Glutamic acid (mg) 4349
1861
Hydroxyproline (mg) --
--
Serine (mg) 645
471
Data Source
All Purpose Flour (Enrinched and Unbleached)
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Uncooked Yellow Cornmeal
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.