Comparing Nutrients in 100 calories Cornmeal, yellow, self-rising, bolted, plain, enriched VS White Corn flour masa

Weight per 100 calories

• Cornmeal, yellow, self-rising, bolted, plain, enriched: 30g
• White Corn flour masa: 27.5g

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

Discover which food has more nutrients per 100 calories - Cornmeal, yellow, self-rising, bolted, plain, enriched or White Corn flour masa?

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, yellow, self-rising, bolted, plain, enriched	10%	9%	81%
White Corn flour masa	9%	9%	82%

Macro Nutrients

	Cornmeal, yellow, self-rising, bolted, plain, enriched	White Corn flour masa	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.05% 1g	1.05% 1g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	0.9% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	16.2% 21g	130g per day for Men 19-50 years
Sugars	NA	0.61% 0.44g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.28% 2g	4.64% 1.76g	38g per day for Men 19-50 years
Protein	4.43% 2.48g	4.16% 2.33g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, yellow, self-rising, bolted, plain, enriched	White Corn flour masa	Recommended Dietary Allowance
Vitamin A	0.77% 6.9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	5.1% 0.061mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.2% 0.12mg	2.06% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.9% 1.6mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.54% 0.13mg	1.06% 0.053mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.4% 69.8μg	2% 8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.22% 0.033mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, yellow, self-rising, bolted, plain, enriched	White Corn flour masa	Recommended Dietary Allowance
Calcium	11% 108mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	6.4% 0.058mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	21.6% 1.72mg	5.06% 0.4mg	8mg per day for Men 19-50 years
Magnesium	6.13% 25.7mg	6.1% 25.6mg	420mg per day for Men 19-50 years
Manganese	6.5% 0.15mg	4.5% 0.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	34.4% 241mg	9.1% 63.6mg	700mg per day for Men 19-50 years
Potassium	2.25% 76.3mg	2.12% 72mg	3400mg per day for Men 19-50 years
Selenium	NA	5.26% 2.9μg	55μg per day for Men 19-50 years
Sodium	25% 373mg	0.092% 1.38mg	1500mg per day for Men 19-50 years
Zinc	5.44% 0.6mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.1% 3.77g	0.073% 2.7g	3700g per day for Men 19-50 years

Cornmeal, Yellow, Self-rising, Bolted, Plain, Enriched VS White Corn Flour Masa Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cornmeal, yellow, self-rising, bolted, plain, enriched or White Corn flour masa?

Lets compare vitamin content per 100 calories of Cornmeal, yellow, self-rising, bolted, plain, enriched vs White Corn flour masa:

• 100 calories of Cornmeal, yellow, self-rising, bolted, plain, enriched have 3.2 times more Vitamin B1, 4.5 times more Vitamin B2, 3.5 times more Vitamin B3, 2.4 times more Vitamin B5, 1.2 times more Vitamin B6 and 8.7 times more Vitamin B9 than White Corn flour masa.
• 100 calories of White Corn flour masa have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Cornmeal, yellow, self-rising, bolted, plain, enriched as well as White Corn flour masa have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cornmeal, yellow, self-rising, bolted, plain, enriched vs White Corn flour masa:

• 100 calories of Cornmeal, yellow, self-rising, bolted, plain, enriched have 2.8 times more Calcium, 4.3 times more Iron, 1.4 times more Manganese, 3.8 times more Phosphorus, 271.1 times more Sodium and 1.2 times more Zinc than White Corn flour masa.
• While 100 kcal of White Corn flour masa contain 1.3 times more Copper than Cornmeal, yellow, self-rising, bolted, plain, enriched.
• Both Cornmeal, yellow, self-rising, bolted, plain, enriched and White Corn flour masa contain similar levels of Magnesium and Potassium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• Both Cornmeal, yellow, self-rising, bolted, plain, enriched and White Corn flour masa have similar amounts of macro-nutrients per 100 kcal
• Both Cornmeal, yellow, self-rising, bolted, plain, enriched and White Corn flour masa offer comparable quantities of Energy, Omega 6, Carbohydrate, Fiber and Protein per 100 calories.
• Both Cornmeal, yellow, self-rising, bolted, plain, enriched as well as White Corn flour masa provide inadequate amounts of Omega 3 in 100 calories.