Comparing Nutrients in 14 ounces White Corn Flour Masa, enriched VS White Corn flour masa

Macros Ratio

	Protein	Fat	Carbs
White Corn Flour Masa, enriched	9%	9%	82%
White Corn flour masa	9%	9%	82%

Macro Nutrients

	White Corn Flour Masa, enriched	White Corn flour masa	Recommended Dietary Allowance
Energy	49.7% 1441kcal	49.7% 1441kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.6g	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	6.6% 2.1g	6.6% 2.1g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	39% 6.64g	39% 6.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	234% 304g	234% 304g	130g per day for Men 19-50 years
Sugars	8.8% 6.4g	8.8% 6.4g	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	67% 25.4g	67% 25.4g	38g per day for Men 19-50 years
Protein	60% 33.6g	60% 33.6g	56g per day for Men 19-50 years

Vitamins

	White Corn Flour Masa, enriched	White Corn flour masa	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	488% 5.85mg	73.8% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	246% 3.2mg	29.6% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	246% 39.4mg	40.5% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.9mg	145% 1.9mg	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	161% 643μg	28.8% 115μg	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	3.18% 0.48mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Corn Flour Masa, enriched	White Corn flour masa	Recommended Dietary Allowance
Calcium	54.8% 548mg	54.8% 548mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	92% 0.83mg	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	422% 33.7mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	88% 369mg	88% 369mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	65% 1.5mg	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	131% 917mg	131% 917mg	700mg per day for Men 19-50 years
Potassium	30.6% 1040mg	30.6% 1040mg	3400mg per day for Men 19-50 years
Selenium	75.8% 41.7μg	75.8% 41.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	65% 7.14mg	65% 7.14mg	11mg per day for Men 19-50 years
Water	1.05% 39g	1.05% 39g	3700g per day for Men 19-50 years

Nutrient Comparison: White Corn Flour Masa, enriched VS White Corn flour masa per 14 oz

Compare the macro and micronutrient content in 14 oz of White Corn Flour Masa, enriched versus 14 oz of White Corn flour masa to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of White Corn Flour Masa, enriched vs White Corn flour masa:

• 14 ounces of White Corn Flour Masa, enriched have 6.6 times more Vitamin B1, 8.3 times more Vitamin B2, 6.1 times more Vitamin B3 and 5.6 times more Vitamin B9 than White Corn flour masa.
• Both White Corn Flour Masa, enriched and White Corn flour masa provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
• Both White Corn Flour Masa, enriched as well as White Corn flour masa have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for White Corn Flour Masa, enriched vs White Corn flour masa:

• 14 ounces of White Corn Flour Masa, enriched have 5.8 times more Iron than White Corn flour masa.
• Both White Corn Flour Masa, enriched and White Corn flour masa contain similar levels of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• Both White Corn Flour Masa, enriched and White Corn flour masa have similar amounts of macro-nutrients per 14 oz
• Both White Corn Flour Masa, enriched and White Corn flour masa offer comparable quantities of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 14 ounces.