Comparing Nutrients in 14 ounces White Corn Flour Masa, enriched VS Cooked Kamut

Macros Ratio

	Protein	Fat	Carbs
White Corn Flour Masa, enriched	9%	9%	82%
Cooked Kamut	16%	5%	79%

Macro Nutrients

	White Corn Flour Masa, enriched	Cooked Kamut	Recommended Dietary Allowance
Energy	49.7% 1441kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.6g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	6.6% 2.1g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	NA	1.6g per day for Men 19-50 years
Omega 6	39% 6.64g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	234% 304g	84.3% 110g	130g per day for Men 19-50 years
Sugars	8.8% 6.4g	17% 12g	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	45% 17g	38g per day for Men 19-50 years
Protein	60% 33.6g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	White Corn Flour Masa, enriched	Cooked Kamut	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	488% 5.85mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	246% 3.2mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	246% 39.4mg	57% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.9mg	21.4% 0.28mg	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	11% 43.7μg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.18% 0.48mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Corn Flour Masa, enriched	Cooked Kamut	Recommended Dietary Allowance
Calcium	54.8% 548mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	91% 0.82mg	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	87.3% 7mg	8mg per day for Men 19-50 years
Magnesium	88% 369mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	178% 4.1mg	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	131% 917mg	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	30.6% 1040mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	75.8% 41.7μg	230% 127μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	65% 7.14mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	1.05% 39g	7% 259g	3700g per day for Men 19-50 years

Nutrient Comparison: White Corn Flour Masa, enriched VS Cooked Kamut per 14 oz

Compare the macro and micronutrient content in 14 oz of White Corn Flour Masa, enriched versus 14 oz of Cooked Kamut 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 Cooked Kamut:

• 14 ounces of White Corn Flour Masa, enriched have 15.5 times more Vitamin B1, 26.8 times more Vitamin B2, 4.3 times more Vitamin B3, 6.8 times more Vitamin B6 and 14.7 times more Vitamin B9 than Cooked Kamut.
• Both White Corn Flour Masa, enriched as well as Cooked Khorasan Wheat have insufficient amounts of Vitamin B12 and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for White Corn Flour Masa, enriched vs Cooked Kamut:

• 14 ounces of White Corn Flour Masa, enriched have 15.3 times more Calcium, 4.8 times more Iron, 1.9 times more Magnesium, 1.6 times more Phosphorus and 1.6 times more Potassium than Cooked Kamut.
• While 14 oz of Cooked Khorasan Wheat contain 2.7 times more Manganese and 3 times more Selenium than White Corn Flour Masa, enriched.
• Both White Corn Flour Masa, enriched and Cooked Kamut contain similar levels of Copper and Zinc per 14 ounces.
• 14 ounces of Cooked Kamut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of White Corn Flour Masa, enriched have 2.8 times more Energy, 4.4 times more Fat, 2.8 times more Carbohydrate, 1.5 times more Fiber and 1.5 times more Protein than Cooked Kamut.
• While 14 oz of Cooked Khorasan Wheat contain 1.9 times more Sugars than White Corn Flour Masa, enriched.